How it works

Getting started

Open the app and tap Train. You can start a session in three ways:

• Hit Lagging Muscles – builds a short session aimed at your lowest-fuel muscles.
• Start custom workout – blank session you fill with singles, supersets or tri-sets.
• Load a program or template – ready-made days (or the free 6-week plan built from your equipment).

To log a set, adjust weight and reps, then tick the box. The rest timer starts automatically for supersets and tri-sets. When the session is finished, tap Complete workout.

Muscle levels, XP and focus

Every completed set earns XP for the primary muscle (and a smaller amount for secondary muscles). Levels rise as XP accumulates. The home screen ranks your 11 muscle groups by total XP so you can see what’s leading and what’s lagging.

Focus lets you pick up to two lagging muscles before a session. Those muscles receive a bonus on every set you complete. You can change focus any time; the bonus only applies to the current workout.

Recovery and fuel gauges

Each muscle has a fuel gauge (empty → full). Heavy sets drain more fuel than light ones. Larger muscle groups refill in roughly 48 hours; smaller groups refill faster. The needle moves every hour. When the gauge is low, that muscle is still recovering — useful for deciding whether to train it again.

Programs and the custom 6-week builder

Paid programs (2-week or 6-week) fill your calendar with structured days. The free Build 6 weeks from my kit option asks which equipment you have, then creates a balanced plan that only uses those tools.

You can still add extra exercises, change sets, or swap lifts inside any program day. Programs are a starting point, not a cage.

Progress charts and backups

The Progress tab shows:

• Weekly and monthly volume (total weight lifted) per muscle or overall.
• Strength PRs for the top lifts of any muscle you select.
• Body-weight graph (update it on Mondays for accurate XP scaling).
• Session history and XP earned.

Backups are manual. From Progress, export a backup file and keep it somewhere safe (email, cloud, computer). If you change phones or reinstall, import the same file to restore everything.

Common questions

Bodyweight exercises (push-ups, pull-ups, planks, etc.)

Leave the weight at 0 kg. The app treats this as bodyweight and calculates XP from your current body weight. For timed holds (plank, dead hang, farmer’s hold) the “reps” field becomes seconds.

Single-arm or single-leg lifts

Log the weight of one dumbbell/cable. The app doubles it for volume and XP where appropriate. Exceptions (walking lunges, etc.) are labelled “log total weight”.

Warm-up sets

Tap the W chip. Warm-up sets are stored but do not affect progressive-overload suggestions or personal records.

Drop sets

Tap the D chip. Drop sets count toward fuel and XP but are kept separate from normal overload targets.

Rest days

You can log a rest day from the Calendar tab. Two consecutive rest days keep your streak alive; three break it.

Changing or adding exercises mid-session

You can swap any exercise or add new singles/supersets before you complete the workout. Newly added lifts still earn normal XP and focus bonuses.