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Active program

At a glance

Recent workouts

Ready when you are

Start training

Build from scratch, use a saved workout, or pick up your last session.

Saved workouts

Tap one to view, edit, or start it

Create your active program.

Give the block a name, length, and a short focus. You can add its workouts in order next.

1 to 52 weeks.

1 up to the program length.

Progression rules

Defaults for this program. Exercise-level overrides remain editable inside each workout.

Progression for this programTurn off to stop progression suggestions for this program's workouts. Your last-session targets still show.
Progression mode

Linear adds the increment every session, no RPE needed. RPE-based adds reps first, then weight, gated by the RPE trigger. %1RM sets loads from a percent of the training max or estimated 1RM.

Top-set RPE trigger
Default rep range
Time step
Next-session suggestions

Targets appear as cards you can tap to apply. Nothing changes until you choose a suggestion.

Vary rep ranges by weekOptional undulating periodization. Each program week can inherit its own range.
Vary % of 1RM by weekOptional weekly % wave for %1RM programs. Each program week can use its own percent.
Auto DeloadSchedule a lighter week every N weeks at a reduced intensity.
All setsProgress every set from its own last session, not just the top set.

Muscle map

Volume by muscle

Weighted volume. Secondary muscles receive 45% of the set’s volume.

Top exercises

Recent PRs

Muscle trends

Compared with the previous period

Appearance

Dark mode
Theme
Swipe to delete

Progression defaults

Used for new exercises and programs.

ProgressionProgression suggestions and prompts on/off. Your last-session targets still show.
Progression mode

RPE trigger threshold
Default focus
Default rep range
Time step
Vary rep ranges by weekOptional undulating periodization for new programs. Each program week can inherit its own range.
Vary % of 1RM by weekOptional weekly %1RM wave for new programs. Each program week can inherit its own intensity.
Auto DeloadSchedule a lighter week every N weeks at a reduced intensity for new programs.
All setsProgress every set from its own last session, not just the top set. Off by default.

Warm-up sets

The Warm-up button inserts this ladder — pre-filled from the working target, tagged Warmup. It only appears when you tap the button, and warmup sets count toward volume like any other set.

Warm-up sets per exercise
Ladder

Weights round to 5 lb (2.5 kg). Timed exercises ladder seconds instead of reps.

Units

DUMBBELL WEIGHT ENTRY

DEFAULT TRACKING METRIC

PROGRAM MUSCLE CARD

About

Kohlrabi

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Last updated: —

Attributions

  • Muscle heat map uses an anatomical front/back body SVG in the style of Sasha-s-Body-Map, with named muscle regions.
  • Exercise library: free-exercise-db — 876 exercises, public domain (Unlicense).
  • Extra color themes use the Catppuccin palette and the Rosé Pine palette (Dawn).
  • The original color scheme was inspired by Rosé Pine.
  • Logo and app icon adapted from Tabler Icons (MIT).

Data

Backups and storage on this device.

Post-workout sign-in reminderAfter finishing a workout while signed out, offer to sign in.

Muscles worked

Progress

Estimated 1RM and volume per session · tap a point to inspect it

How to

    Similar exercisesRanked by movement overlap

    History

    Movement

    Update ready

    A new version of the app has finished downloading.

    Update available

    This looks like an older copy of the app — your workout data was saved by a newer version. Reload to update; your data is safe and untouched.

    Replace current workout?

    Your in-progress workout will be discarded and replaced with the selected session.

    Workout in progress

    You have a workout in progress.

    Discard workout?

    This permanently deletes the in-progress workout.

    Saved workout draft in progress

    You have an unfinished saved workout draft.

    Review sets

    Apply to every exercise?

    Back up this workout

    You’re signed out, so this workout lives only on this device. Sign in to sync it across your devices and keep it safe.

    Sign in

    We’ll email you a sign-in code — no need to leave this screen.

    Custom exercise

    Add a movement that isn’t in the library. It’s saved to your library and syncs across your devices.

    PRIMARY MUSCLES
    Select one or more.
    SECONDARY MUSCLES
    Optional. A muscle can’t be both primary and secondary.
    EQUIPMENT
    Choose one, or leave blank.
    FORCE
    Push, pull, or static.
    MECHANIC
    Compound or isolation.
    TRACKING
    Log repetitions or seconds.

    Progression defaults

    How the app suggests your next session.

    Progression modeRPE-based adds reps inside the range first, then weight, when the top set hits the RPE trigger. Linear adds the increment every session with no RPE needed. %1RM sets each session's load from a percent of the training max (or best estimated 1RM); scheduled deload weeks scale that load back by the deload intensity.

    RPE trigger thresholdWhen your top set comes in at or under this RPE, the app suggests progressing next session.

    Increment type & valueHow much load to add on a progression: a fixed amount (lb or kg) or a percent of the current weight.

    Default focusThe rep-range preset applied to new programs and exercises.

    Default rep rangeMin and max reps for double progression: add reps inside the range first, then add weight and return to the bottom of the range.

    Time stepFor timed exercises, how many extra seconds to hold before adding weight.

    Vary rep ranges by weekOptional undulating periodization for new programs: each program week can inherit its own rep range.

    Delete all data?

    This erases everything on this device and in your cloud backup. This cannot be undone.

    Restore this backup?

    This deletes your current data and replaces it with the backup.

    Last chance

    Your current data will be permanently deleted and replaced with the backup. This can’t be undone.

    Delete workout?

    This removes the workout from your program.

    Filter saved workouts

    Muscles, program membership, or both.

    PRIMARY MUSCLES
    PROGRAM

    Share link

    Send this shared workout with the link below.

    Sign in to share

    Sharing needs an account. It’s free to sign up.

    Start this program?

    You already have an active program.

    Set as active program?

    Your current program moves to your archive — nothing is deleted.

    Start a new program?

    You have an active program. Starting a new one will replace it — your current program moves to your archive, nothing is deleted, and your saved programs stay untouched.

    Remove exercise?

    This removes the exercise from your workout.

    Delete set?

    This removes the set from your workout.

    Reorder exercises

    Use the arrows to change the order.

    Exercise targets

    Target rep range per set.

    Load progression
    ProgressionSuggestions for this exercise. Turn off to keep your last session as reference only.

    Discard changes?

    Your edits to this program will be lost.

    Add workout to program

    Choose a saved workout or a past session to add.

    Delete saved workout?

    This cannot be undone.

    Delete saved program?

    This cannot be undone.

    Delete custom exercise?

    It will be hidden from the exercise library, but your workout history, stats, and PRs are kept.

    Delete workout?

    This permanently deletes this workout from your history.

    Saved data couldn't be read

    The app's saved data was damaged, so it started fresh. The damaged copy was set aside — nothing was overwritten.

    Account

    What should we keep?

    This device has workout data, and your account does too.

    Delete account?

    This deletes all your data from this device and the cloud. This cannot be undone.

    Sign out?

    Signing out wipes this device clean of your workout data. Make sure everything is synced first — anything not yet pushed to your cloud backup cannot be recovered.

    Display name

    Shown in your account settings.

    Email address

    We’ll send a confirmation link to the new address — the change completes when you tap it.

    Add exercise

    Choose a movement for this workout.

    SHOW
    MUSCLES

    Set tags

    Select any details that apply to this set. Tags are just labels — they don't hide sets from history or stats.

    Edit tag list

    Exercise tags

    These labels stay with this exercise in the live workout and its history.

    Create a superset

    Choose one or more exercises to group together.