For beginners
New to the gym? We've got your program.
Pick a beginner-friendly program, follow the workouts, and watch your progress. No guessing, no spreadsheets — just pick up weights and train.
Free to start, no account needed.
Templates
Beginner-friendly templates
Tested programs designed for new lifters. Just pick one and start.
3 days/week
Full Body 3-Day
Hit every muscle 3x per week. The best starting point for new lifters.
3 days/week
PPL 3-Day
Push, Pull, Legs in 3 sessions. Full coverage with a simple structure.
3 days/week
Home Minimal
Dumbbells and bodyweight only. No gym required.
The basics
Questions every beginner has
Am I actually getting stronger?
Track if your weights or reps are going up over time. If your bench was 60kg for 8 reps last month and now it's 65kg for 8 reps, you're progressing.
Am I training each muscle enough?
Most muscles need 10-20 hard sets per week to grow optimally. Less than that and you're leaving gains on the table.
Is my workout balanced?
Beginners often overtrain "mirror muscles" (chest, biceps) and undertrain back, rear delts, and legs. Balance matters for posture and injury prevention.
When should I increase the weight?
When you can complete all your target reps with good form across all sets, it's time to add weight. This is called progressive overload.
Your analytics
What you'll learn about your training
Upload your workout log and get answers in seconds
Simple Progress Charts
See your strength going up (or not) over time. No guessing, just data.
Volume Check
Are you doing enough sets for each muscle? Get compared against research-backed targets.
Balance Analysis
See if you're overtraining some muscles and neglecting others.
Training Score
A simple 0-100 score that tells you if your training is on track or needs adjustment.
How it works
It's simple
Pick a program
Choose Full Body 3-Day, PPL 3-Day, or Home Minimal. All designed for beginners with clear exercise selections.
Follow the workout
Open today's workout and log your sets as you train. The app shows you what to do, tracks your rest, and saves everything automatically.
See your progress
After a few weeks, check your analytics. See your strength going up, volume per muscle, and a training score that tells you if you're on track.
Myths
Beginner myths vs. reality
Myth
“You need to feel sore to grow”
Reality
Soreness isn't an indicator of a good workout. Progressive overload is.
Myth
“You need to "confuse" your muscles”
Reality
Consistency with progressive overload beats constantly switching exercises.
Myth
“More is always better”
Reality
There's an optimal volume range. More than that can actually hurt progress.
Myth
“You can't track without complex spreadsheets”
Reality
Just log your workouts in any app. Analysis can be automated.
Your data stays private
We don't store your workout data. Everything is processed locally on your device. No account needed, no data uploaded to servers. Your training log is your business.
Ready to see if you're on track?
Whether you've been training for 2 weeks or 2 months, your data can tell you if your effort is paying off.
Available on iPhone. Android coming soon.