Dashboard 🏠
Log your first workout and start building your training history.
At a glance
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Muscle Group Recency
No workouts logged yet — head to Workout Log to start.
Recent Activity
Last Workout
No workouts logged yet.
Recent PRs (30 days)
No PRs set yet — log your workouts and track progress.
Backup & Data
Back up all your workout data, or restore from a previous backup. Everything lives in this browser.
📔 Workout Log
Record every training session — exercises, sets, reps, weight, and how you felt.
New Workout Entry
Workout History
📚 Exercise Library
Browse, search, and manage your exercise database — presets plus custom exercises.
Add Custom Exercise
Exercise Browser
📈 Progress Charts
Visualize your strength progression and volume over time.
📋 Programs
Pre-built workout programs and custom templates to follow.
💪 Push / Pull / Legs (PPL)
6 days/week · intermediate · hypertrophy
Push (chest/shoulders/triceps) → Pull (back/biceps) → Legs, repeat. Each muscle trained 2× per week. Push: bench, OHP, incline DB press, lateral raises, tricep extensions. Pull: rows, pulldowns, face pulls, curls. Legs: squat, RDL, leg press, calves.
🏋️ Upper / Lower
4 days/week · all levels · strength + size
Upper A, Lower A, rest, Upper B, Lower B. Upper: bench or OHP, row or pulldown, accessories. Lower: squat or deadlift variation, lunge, hamstring work, core. Great balance of frequency and recovery.
🔁 Full Body 3-Day
3 days/week · beginner-friendly · strength
Mon/Wed/Fri. Every session: one squat pattern, one push, one pull, plus core. Add 2.5 kg when you hit all sets and reps. The classic 5×5 structure fits here — simple and brutally effective for the first year.
🔥 HIIT Circuit
2–3 days/week · all levels · conditioning
20–30 min: 40s work / 20s rest. Rotate burpees, kettlebell swings, mountain climbers, rower or bike sprints, planks. Pairs well as a finisher after Upper/Lower days or on its own.
🏃 Couch to 5K
3 days/week · beginner · cardio base
9 weeks of run/walk intervals: start with 60s jog / 90s walk × 8, add running time weekly, finish running 30 minutes straight. Log each session with the duration field to watch the run portions grow.
📏 Body Tracker
Log body weight, body fat %, and tape measurements over time.
New Measurement
Weight & Body Composition
🧮 1RM Calculator
Estimate your one-rep max and find training weights for any percentage.
Estimate 1RM
Training Percentages
⏱️ Rest Timer
Countdown timer with audio alert and screen wake lock.
Countdown Timer
🧰 Supplies Checklist
Home gym and gym bag equipment checklist.