Stop guessing at your progress: measure it
Per-set logging with RIR and RPE, estimated 1RM per exercise, weekly volume per muscle group and a comparison against the previous block. Everything you keep in a spreadsheet, on your phone, without broken formulas.
This is for you if…
- «I have trained for more than two years and progress has stalled»
- «I use spreadsheets and I am tired of maintaining them»
- «I program in blocks and I want to know whether my volume is what I think it is»
- effort logged per set
- RIR / RPE
- estimated every session
- e1RM
- exercise logging types
- 6
- of your data exportable
- 100%
What happens today
Real volume is not planned volume
Sets that get dropped, exercises that get swapped, weeks that go sideways. Without counting them per muscle group there is no way to know whether you are at 10 or 22 weekly sets.
Plateaus get spotted late
By the time you notice a lift is not moving, you have already lost a month. The data is in the history, but nobody looks at it if they have to go digging.
Autoregulation needs a log
Training by RIR or RPE only works if you compare the planned effort with the real one. Without that record, the scale is just another feeling.
What the app does
Set by set: weight, reps, RIR and rest
A table built for typing between sets, with the target and last time’s numbers in view. Without leaving the exercise screen.
Estimated 1RM and a curve per exercise
Every set feeds an e1RM. You see the trend per exercise and catch the plateau when it starts, not two months later.
Weekly volume per muscle
Direct and indirect sets grouped by muscle group, so you can hold the volume inside whatever range you decide, rather than by feel.
Blocks, progressions and deloads
Duplicate a mesocycle, adjust the weekly progression and mark the deload week. What you planned ends up side by side with what you executed.
Records per rep range
A PR at 5 reps is not the same as one at 12. They are stored separately, with the date and the session it happened in.
Your own metrics
Girths, body weight, skinfolds or whatever you measure, in your units and with the full history. Always exportable.
How you use it
- 1
Build the mesocycle
Blocks by week, exercises with target sets and a progression (double progression, %1RM or fixed RIR).
- 2
Execute and log the real effort
Write down reps and RIR for each set. Deviations from target are visible in the same table.
- 3
Review the week
Sets per muscle, tonnage and e1RM. If a pattern came up short or long, you see it before repeating the block.
- 4
Adjust the next block
Duplicate it, change what did not work and keep the history. Comparing blocks is direct.
The training variables, with numbers
Volume, load, proximity to failure, frequency, rest, range of motion and tempo: what the evidence says about each, and what range to use.
Progression and periodisation
The six routes to progressive overload, how to build a mesocycle, when to deload, and what to do when you stall.
Measuring progress: what to log and how to read it
Estimated 1RM, effective volume, RIR and body measurements. Which signal is reliable, how often to look at it, and when to act.
Planning the deficit or the surplus
How fast to lose or gain, why the 7,700 kcal per kilo rule promises dates it cannot keep, and how to split protein, fat and carbohydrate.
Frequently asked questions
The most recent meta-regressions show gains rise with volume but with diminishing returns. Between 10 and 20 direct weekly sets per muscle group covers most people; above that you gain little and recovery suffers. We cover it with the sources in the guide.
For hypertrophy the advantage of reaching failure over stopping close to it is small, and for strength there is no relevant difference across a wide RIR range. Working at 0–3 RIR on most sets captures nearly all of the benefit with far less fatigue.
You can create the exercises and enter your reference numbers manually; the data can always be exported raw.
Yes: percentages of 1RM, RPE per set, records per rep range and blocks with deloads. The catalogue includes competition variants and accessories.
Stop tracking your sets in your phone’s notes app
Build your plan, log every set, and check in two taps whether you are really progressing.