Draft guide
Getting started.
The app, piece by piece. Each piece below is cut straight from the app's interface, so what you see here is what you will tap.
1. Learn the shell
Five tabs
Home, Exercises, Workout, Program, Stats. The active one glows green.
The top bar
It names the screen. The gear opens Settings, and a back chevron appears when there is somewhere to go back to.
The Live pill
See it? A workout is running. Tap it to jump back into the live editor.
Everything starts empty. There is no sample data.
2. Log a workout
Start blank
Workout tab → Blank workout. Or Repeat last to copy your latest log.
Add an exercise
Search the library, tap + to add it to the workout.
Each set is a row
Weight, reps, RPE. Type and it saves as you type. RPE is optional.
Tag it, check it
Tap the set number to tag it: warmup, dropset, to failure, and more. Tags are labels; they never change the math. Tap the check when a set is done.
Finish
Finish workout writes it to your log.
View it on the logs
Stats tab → tap the Workouts count. Your finished sessions live there, newest first.
3. Follow the suggestions
Cards from your history
Top set 225 × 12 @ RPE 8, working the 8–12 range
Once an exercise has real history, the editor shows suggestion cards with a computed target.
Tap to apply
The target lands on every set.
Each card is labeled with its basis: the top set it read and the rule it applied. Tap a card to put its target on every set. Nothing changes until you tap.
No history, no card. Suggestions only ever come from your own logged sets.
4. Run it as a program
Create the block
Program name
Length
Program tab → Create your active program. Name it, set the length in weeks.
Pick the rule
Top-set RPE trigger
Increment
RPE-based double progression, Linear jumps, or %1RM. Set the RPE trigger (default 8) and the increment (default 5 lb). The engine applies them to every exercise.
Add workouts
Blank ones you fill in later, or saved ones.
5. Watch it on the charts
Estimated 1RM
Estimated 1RM
One point per session, drawn from your logged top sets. Flip to Heaviest to see raw top weights instead.
Volume by muscle
Volume by muscle
Weighted volume. Secondary muscles receive 45% of the set’s volume.
The period's work split across muscles. Flip to Sets to count sets instead of tonnage. Tap a muscle to see which exercises drove it.
Blind spots
The muscles you have not touched, named plainly. Pick a period up top: Today, Week, Month, Year, All time.
6. Share it
Save a finished workout as a template
Morning Push
Open any finished workout and tap Save as template. It lands in your saved workouts, ready to start again.
Share it with a link
Morning Push
Tap the share button on any saved workout. You get a link anyone can open, no account needed on their end.
The math
7. How your next target is computed
The engine reads your latest top set and applies your progression rule. The core equations, exactly as the code computes them.
Estimated one-rep max
weight × (1 + (reps + RIR) ÷ 30)
RIR = 10 − RPE. No RPE logged? RIR counts as 0, so it becomes weight × (1 + reps ÷ 30).
The RPE trigger
top set ≤ RPE 8 → earn it
Top-set RPE at or under the trigger earns progression. Above the trigger, or no RPE logged, the target holds.
Double progression
below max → +1 rep · at max → +5 lb, back to min
Reps below your max → add one rep. At the top of your range → add the increment and reset to the range minimum.
%1RM target
snap(basis × pct ÷ 100)
Basis = your training max, or your best same-rep-range estimated 1RM. pct defaults to 75%, clamped 1–100.
Every equation the app uses, every term, every setting: the glossary.
More tools.
Warm-up sets
Built from your working weight. Say how many warm-up sets you want and the app builds the ladder: 40% × 5, 60% × 3, rounded to 5 lb. The sets get tagged warmup and count toward your volume like everything else.
Supersets
Two exercises, back to back. Pair exercises into a superset; they stay linked while you log and in your history.
Import
Settings → Import. Bring the app's own export, a CSV, or a supported app's file. Review the exercise matches and flagged rows in the preview, then import. Nothing joins your log until you confirm.
Advanced
Every progression setting.
Settings → Progression defaults. These are the defaults for new exercises and programs; each exercise can override them.
Progression mode
RPE-based. Or Linear: add the increment every session, no RPE needed. Or %1RM: loads from a percent of your training max.
RPE trigger
8. Pills: 7, 8, 9. Your top set at or under this earns progression.
Increment type & value
5 lb. Pounds or percent. Both round to the nearest half pound.
% of 1RM
75%. The default percent for %1RM mode.
Default focus
Hypertrophy · 6–12. Strength 1–5, Endurance 12–20, 15+, AMRAP.
Default rep range
Min 6, max 12. The rails double progression runs on.
Time step
5s. 5, 10, 15, or 30 seconds for timed work.
Vary rep ranges by week
Off. Optional undulating periodization for new programs.
Auto Deload
Off. A lighter week every 4 weeks at 60% intensity, for new programs.