Training

You do the reps.
It does the remembering.

A plan picked from your answers. A readiness check before the first set. Every set you save, kept on the record. And when it thinks the plan should change, it shows you exactly what would change and waits for a yes.

Muscle Map: 11 muscles worked this week, front and back, gold where work was logged

Train: Strength Block, week 13 of 16. Today is Day 4, Press — readiness 55, Caution

Every lift on one scale: conventional deadlift up 51 lb, front squat up 30 lb, hip thrust up 40 lb since Jul 1

Swipe for more →

Day one

Picked from your answers.

A few minutes of setup—your goal, your days, your experience—and it builds a plan around the person who answered. Two people, two plans. Flip it:

His system: train for output five days a week, 3,159 calories, and the three things it will watch, starting with whether five days is one too many

Her system: tone up four days a week, and her plan, Women’s Total Body, built around her with more glute and hamstring work

His answers: train for output, five days a week. First thing on its watch list: whether five days is one too many.

Change one answer

Three days or four. Different plan.

Same goal, same experience, one answer apart. Each card says which answers it used, and nothing starts until you tap Start this plan.

Your plan is waiting, picked from your answers: Tone Up · Full Body 3x, three days a week, 12 weeks, all levels, built for women

Three training days.

Tone Up · Full Body 3x: 3 days a week, 12 weeks, all levels. Look at it, or Start this plan.

Your plan is waiting, picked from your answers: Women’s Total Body, four days a week, 12 weeks, intermediate to advanced, built for women

Four training days.

Women’s Total Body: 4 days a week, 12 weeks, intermediate to advanced. Or Build My Plan—about 2 minutes.

It’s a suggestion, not a hostage situation.

Today

Before you touch a bar, it knows how ready you are.

Day 4, Press. Readiness 55, Caution. About 70 minutes, 20 sets. Train anyway if you want—it’s your call. It’ll just know.

Last time, right on the card.Last Press: Sep 25, Barbell Overhead Press 140 lb × 6. It even notes that was a deload week.
Deloads where the plan put them.Weeks 4 and 8 are marked DL on the strip—planned, not wherever you finally break.
Preview it, tweak it, or Begin.Look the session over first, adjust it, or just go.

Train: Strength Block, 16 weeks, 5 sessions a week, week 13 of 16. Day 4, Press: readiness 55, Caution, about 70 minutes, 20 sets

After the last rep

Every set you save, kept.

What you did, against what the plan asked for, against what you did last time. Your memory of that set was generous. The record isn’t.

Workout Review, Day 2 Bench on Sep 22: 20 of 20 sets, week 13 of 16, 78 minutes, 15,435 lb, every set listed

The review.

Day 2, Bench, Sep 22: 20 of 20 sets, 78 minutes, 15,435 lb. Every set listed, warm-ups included, with the effort you reported.

What it means.

Rope pressdown: 36 reps at 50 lb, 14 more than last time at the same load. Compared against your last Day 2, not a stranger’s.

Since day one.

86 sessions since Jun 26. Bench: 200 lb × 8 to 280 lb × 3. The sets you actually saved—it says so—not an estimated score.

Progress

Stronger is a number. Here’s yours.

I benched the same weight for eight months. I wasn’t lazy. I just had no idea what was working. Now every lift gets a trend from the sets you saved—and if one’s stuck, it says Holding.

Your Training.

This week: 3 of 5 sessions, 58 sets. 26 lifts with progress history—23 improving, 3 steady, 0 trending down.

Your lifts.

Bench: 280 → 309 lb estimated one-rep max, from 6 logged weeks. Incline bench 240 → 253. Each one says Moving up.

Every lift on one scale: deadlift +51 lb, front squat +30 lb, hip thrust +40 lb; back extension and ab wheel rollout holding

All on one scale.

Deadlift +51 lb, front squat +30, hip thrust +40 since Jul 1. Back extension: Holding. Deadlift is 2.8× bodyweight, up from 2.4×.

Muscle by muscle

Tap a muscle. See the work.

What hit it, how many sets, and how hard. Gold means logged work. Skip legs and the map will be very honest about it.

Muscle Map for Sep 28 to Oct 4: 11 muscles worked this week, remaining plan covers 7 muscles; gold means logged work

The map.

Sep 28–Oct 4: 11 muscles worked, 7 still on this week’s plan. Back: 10 direct sets, 16 indirect, next session today.

Shoulders, Work tab: 3 direct sets and 10 indirect sets this week, with the lift each came from

Shoulders: the work.

3 direct sets, 10 indirect—and which lift each came from. A set counts for every muscle it trains.

Shoulders, Effort tab: effort on 13 of 13 sets, 10 of them with 3 or fewer good reps left, and what RIR means

Shoulders: the effort.

Effort on 13 of 13 sets; on 10, you had 3 or fewer good reps left. Don’t know what RIR means? It tells you.

When the plan changes

Nothing changes until you say so.

When it thinks you’ve earned a harder week, it makes the case, shows every session it would touch, and waits. Say yes and it reads the plan back to you. Change your mind and there’s a button for that.

1. It makes the case.

“Readiness 75 today and nothing caps your volume.” Review progression, or Not now.

What will change: four sessions, one change each — a progression week, add about 5 lb or one rep on your main lifts. 29 exercises unchanged

2. It shows its work.

Four sessions, one change each: add ~5 lb, or one rep, on your main lifts. 29 exercises unchanged.

Read back from your plan: Done, each session’s change listed day by day

3. You say yes.

Apply changes, and it reads the plan back to you, day by day. Done.

Changes, Training: marked week 14 as progression, before 5, after 5 and 14, with Change back. Ari suggested 2 this month, you took 1

4. It keeps the receipt.

Week 14 marked as progression, before and after, with Change back. Ari suggested 2 this month; you took 1.

You’re allowed to tap Not now. It doesn’t sulk.

This is just training

The plan’s ready. The bar won’t lift itself.

And training’s one part of it. The same app reads your food, sleep and recovery, and they all read each other. One subscription, all of it.

iPhone, iPad and Apple Watch · Requires iOS 15 or later
Free to download · 7-day free trial · then $12.99/month

See how Nutrition works

You do the reps.It does the remembering.