Workouts
Know what's due before you walk in. Log it while you're there. Watch the map change.
The body map
Twelve muscle groups. One status each.
Eighteen shapes over twelve groups, coloured by where they are: trained today, next up (a copper outline), recovering, overdue. An injured muscle shows as a dashed outline and overrides everything else until you clear it. The same status shows on every screen that mentions that muscle, so the map, the session list and the tile never disagree.
Sessions and Recover
What to do, and what to leave alone.
Sessions lists your split in rotation; the next one is marked. Recover shows what's still recovering and how long it usually takes, so a rest day is a decision, not a guess.
The session
Set, rest, set.
Start the session and the app shows the exercise, the target reps and weight, and a rest timer between sets. Log a set with one tap; adjust the number if it went differently. When you finish, a short summary and the map updates.
Next-set targets
Hit the top of the range and the weight goes up.
Every exercise has a rep range. Hit the top of it on every set and next time the weight goes up one step. Fall short and next time asks for one more rep instead. That's the whole rule, and it's written under the number so you can see it working.
Library and guides
Every exercise explained once, properly.
A short guide for each exercise: setup, the movement, what to feel, what to avoid. Add your own exercises and say which muscles they work; they join the map like everything else.
Injuries and soreness
Tell it, and it listens.
Flag an injury and that muscle comes out of every session until you say otherwise. Sore somewhere? One tap on the Recover tab says so, and that muscle stays recovering a day or two longer. Pain that is sharp or lasts more than a few days is a doctor's job, and the app says so.
The lighter week
Suggested, never automatic.
After about six hard weeks, or when your numbers stop moving, the app suggests a lighter week: the same sessions at roughly 55% of the load. You choose; it never changes your plan on its own.
Recovery, graded
What the evidence says, and how good the evidence is.
Sleep, protein, walking, stretching, foam rolling, ice baths and the rest, each with a grade for how strong the research behind it is. Some things work well. Some feel good. The app tells you which is which.
History and Strength
Your own numbers, going up.
History is every session you've done. Strength shows each lift over time, with your best marked once, in sea glass, when it happens.
What it never does
- No leaderboards or comparisons with anyone else.
- No badges.
- No supplement advice, anywhere in the tracker.
- No automatic changes to your plan. It suggests; you decide.
Exercise guides, recovery grades and the progression rule are reviewed by qualified professionals before public release.