It's been a week since your last backup.back up now
It's been a while since your last deload — a lighter week can help you keep progressing.plan a deload week
It's been a week since you last logged your weight.log it now
100%ready to train
Every muscle group is fully recovered — ready for anything today.
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All muscles recovered. Ready to train.
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No sessions yet. Finish a workout or log a conditioning session and it will show up here.
Training rhythm
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UpperLowerCardio
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current baseline
Upper strength
—
see exercises
Lower strength
—
see exercises
Body weight
Conditioning
Strength level compares each lift to the numbers you started with (100%). It weighs both the load and the reps, so adding reps at the same weight counts too. "Per lb of body weight" divides that by your logged weight, so getting stronger while staying the same size counts extra.
Your name
Units
weight in
Equipment & variety
Uncheck anything your gym doesn't have — swap alternatives and automatic rotation will only draw from what's left checked.
Session Type Frequency
after
Keeps your program from going stale by cycling in a different exercise for the same muscle on a schedule you set — you'll get a heads-up when it happens, with an "undo" back to what it replaced.
Rest timer
Lower-rep sets (up to 10) rest ~150s, moderate sets (up to 12) rest 90s, higher-rep and hold-based sets rest 60s — heavier, lower-rep work needs more recovery between sets than light, high-rep work does.
fallback rest
Edit workouts
reset to default program
Add an exercise
Your data
Import replaces everything on this device with the backup file. Merge combines the backup's sessions, exercise history and body weight with what's already here instead of overwriting it — use this to bring two devices' data together.