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Home Strength Plan · Bodyweight · Dumbbells · Gym
Three full-body sessions a week that get progressively harder, with built-in tracking for your lifts and your bodyweight. Switch profiles any time — each person's plan and progress are kept separately.
Full-body sessions with a rest or easy-movement day between each — that spacing is when your muscles rebuild and get stronger. Shift the days to fit your life, keeping a gap between hard sessions.
Set your goal, equipment, days per week, and session length — the rep ranges, rest, and nutrition all adapt. Reps shown already include this week's progression. Enter the weight you used on each lift, tick moves off, then save the session to track it. Tap demo to see any movement.
These are this profile's targets and update live as you edit. They aim for a small, healthy surplus — protein scales with bodyweight, carbs fuel training, fats steady your energy. Hitting protein and total calories matters most.
Log your bodyweight and the loads you lift to see them trend over time. Recording reps and effort lets the app estimate your 1-rep-max and watch your recovery, so you know when to push and when to ease off.
Log it once or twice a week, same time of day.
Pick a lift to see it trend. Est. 1RM combines weight and reps into one number, so a set that's heavier or for more reps both count as progress.
Reads your recent sessions — estimated-1RM direction and logged effort — and suggests when to keep pushing or ease off.
Every saved session, newest first.
Tell the generator what you have and it builds nourishing, protein-forward recipes aimed at your daily targets. Scale portions to match your day.
List what you have and the AI will create nourishing, protein-forward recipes aimed at your daily targets — built to fuel training and a healthy build, not to restrict.
The reps step up weekly for you. When a weight feels easy across all sets, bump it up a notch after the next deload.
Muscle is built on rest days. Aim for 7–9 hours of sleep and respect the deload weeks — they're what let you push the others.
Under-eating stalls strength and gain. If a meal feels too big, add calorie-dense extras rather than skipping.
A consistent 45–60 minutes beats an ambitious two hours you skip. Rest fully between sets, hydrate, and stop early on any day you feel drained.
Record the real weight you used, even on tough days. The trend over weeks tells you far more than any single session.
Slow, controlled reps through full range build more than rushed ones. If form breaks down, that's your set.
Some soreness is normal; sharp pain, dizziness or constant fatigue aren't. Ease off and check with a professional if something feels off.