Each lift shows what you did last time. Progression is a decision you make with the number in front of you, not one the app makes for you.
Back squat, set 3 of 4
Last session: 60 kg × 5 at RPE 8
62.5kg
5reps
8RPE
This session
Set 162.5 kg × 5 · RPE 7Done
Set 262.5 kg × 5 · RPE 8Done
Set 3In progressNow
Set 4Not startedTo do
Rest
Rest timer, 1:47 remaining
Started when set 2 was saved.
Keeps running with the screen off.
Recent sessions
Lower body, ATue 1 Sep · 4 lifts · 52 min4,860 kg
Upper body, BSun 30 Aug · 5 lifts · 61 min5,240 kg
Lower body, AThu 27 Aug · 4 lifts · 49 min4,700 kg
Upper body, BTue 25 Aug · 5 lifts · 58 min5,120 kg
Volume is total weight moved, which is the number that actually tracks work done. Sessions you did not log stay absent rather than being filled in.
Personal records
Back squat62.5 kg × 5 · set 1 SepEst. 1RM 70 kg
Deadlift80 kg × 3 · set 22 AugEst. 1RM 85 kg
Bench press42.5 kg × 5 · set 30 AugEst. 1RM 48 kg
Overhead press27.5 kg × 5 · set 18 AugEst. 1RM 31 kg
Trend
Back squat, 12 weeks
55 kg on 14 Jul to 62.5 kg on 1 Sep.
Estimated maxes are derived from the set you logged, and labelled as estimates.
68.4kg
-1.2since Jul
6entries
Weight
30 Aug68.4 kg-0.3
16 Aug68.7 kg-0.4
02 Aug69.1 kg-0.5
14 Jul69.6 kgStart
Measurements
Waist74 cm · 30 Aug-3 cm
Chest96 cm · 30 Aug+1 cm
Entries are dated when you took them. Two weeks without a reading shows as two weeks without a reading.
Session A, week 4
Squat3 sets of 560 kg
Bench press3 sets of 545 kg
Row3 sets of 840 kg
AccessoryYour choice, 10 minutesOptional
Last time
Squat5, 5, 4Missed one
You notedLeft knee tightRead
Weight is the same as last week because you missed a rep and mentioned a knee. The app does not add weight when the last session went badly, and it says why.
Squat
Squat, set 35 reps at 60 kg
Rest2:301:12 left
Set 15 at 60 kgDone
Set 25 at 60 kgDone
How did it feel
Easy
About right
Hard
Something hurtEnds the session
One tap per set and a big rest timer. This screen is used with sweaty hands, standing up, between sets, and everything on it is sized for that.
A suggestion
Last three weeksTwo sessions missed repsPattern
SleepYou logged badly, twiceContext
SuggestionOne easy week at 80%Deload
ThenBack to where you were
Backing off for a week is not losing progress, and this app will suggest it rather than letting somebody grind into an injury. You can ignore it and it will not ask again for a fortnight.
Best sets
Squat60 kg for 56 September
Bench press47.5 kg for 322 August
Row40 kg for 84 September
Overhead press25 kg for 511 June
The overhead press has not moved since June. That is normal, it is the lift people quit over, and it is marked rather than quietly left at the bottom of a list.
Squat
SquatBarbell, high bar
Your best60 kg for 5
First logged14 June at 40 kg
Sessions31
Notes you have written
4 SeptemberLeft knee tight on the last set
22 AugustDepth better with the wider stance
11 JulyBelt from 55 kg
Your own notes against the exercise rather than against a date. They are the most useful thing in any training log and the hardest to find in most of them.
Last two weeks
Session ATodayIn progress
Session B4 SeptemberComplete
Session A2 SeptemberComplete
Missed31 AugustMissed
Session B29 AugustComplete
A missed session is marked as missed rather than removed. Twelve of fourteen planned is a good fortnight, and hiding the two would make the number meaningless.
Twelve weeks
ProgrammeThree days a week, alternating
Week4 of 12
Progression2.5 kg when all reps are made
DeloadWeek 7, or sooner if needed
Next blockChosen at week 12
Twelve weeks and then a decision, rather than a programme that runs forever. Knowing when something ends is what makes people finish it.
Off by default
WeightNot trackedOff
PhotographsNot trackedOff
MeasurementsNot trackedOff
What is trackedWhat you lift and how oftenOn
All off unless you turn it on. Daily weight in a training app does more harm than good for most people, and the ones it helps can find the switch.
Timing
Between sets2:30
Between exercises3:00
SoundOnOn
VibrateOnOn
Keep the screen onWhile restingOn
The screen stays on during a rest so the phone is not locked when the timer goes. Unlocking a phone with chalk on your hands is the small thing that makes people stop logging.
Squat, calculated
Bar2 sets of 520 kg
40%1 set of 525 kg
60%1 set of 335 kg
80%1 set of 250 kg
Working set3 sets of 560 kg
Worked out from your working weight rather than a fixed list. Warm-up sets are not logged and do not count toward anything.
Instead of
SquatWhat is in the plan
Front squatSimilar, lighter on the knee
Leg pressIf the rack is busy
Goblet squatIf something hurts
Skip itSometimes the right answer
Swapping keeps the session going. A busy rack or a sore knee should not cost somebody the whole workout, and the substitution is recorded so the history stays honest.
Attach toSquat, today
Visible toYou onlyPrivate
Nobody else reads these. There is no coach, no feed and no sharing in this app, which is why people write honest notes in it.
Take it with you
Everything you have logged184 sessions
FormatCSV and JSONBoth
IncludesSets, weights, notes, datesAll
CostsNothingFree
Account needed to keep using itNoLocal
Everything exports and it is all yours. A training log that holds your history hostage is one nobody should start using, and this one works with no account at all.
UnitsKilograms
Bar weight20 kg
Plates available1.25 to 25 kg
Rest timer2:30 and 3:00
MeasurementsOff
The plates setting matters more than it sounds. An app that suggests 62.5 kg in a gym with no 1.25s is an app being ignored.
Session dayYou choose the days and time
Rest timer finishedOn
You have not trained in a weekOff
StreaksNot a featureNever
Anything elseNothingNone
There are no streaks. A streak turns missing one session into missing three, and the app that congratulated you yesterday is the one you delete on Thursday.
No accountEverything is on this phoneLocal
Training
TodaySession A
Your planWeek 4 of 12
Your sessions184 logged
Your bests
Setup
Settings
Reminders
Your dataExport or delete
Help
There is no account and nothing is uploaded. Backing up is an export you keep, which is worse for us and better for you.
Common questions
Something hurts
I keep missing reps
The rack is busy
I missed two weeks
I want my data out
Missing two weeks is normal and the plan restarts a week back rather than where you left off. Nothing in this app treats a gap as a failure.