No gym, same standards
Filter the catalogue by what you actually own — a pair of dumbbells, a band, a pull-up bar or nothing at all — and build a plan that covers every movement pattern.
This is for you if…
- «I train at home and I do not know whether what I do covers everything»
- «I have a pair of dumbbells and a band, not much else»
- «I travel a lot and I need a routine that works anywhere»
- movement patterns to cover
- 7
- minimum effective template
- 20 min
- filter available in the catalogue
- No equipment
- the session saves with no connection
- Offline
What happens today
The same three exercises, over and over
Without a catalogue filtered by equipment you end up doing push-ups, squats and little else, leaving horizontal pulling and hamstrings untrained.
Progressing without more weight looks impossible
With limited equipment the load stalls quickly, and with no other route to progress the stimulus fades.
No plan matches what you own
Routines assume a rack, cables and dumbbells up to 40 kg. Adapting them by hand is where people give up.
What the app does
A catalogue filtered by equipment
Tick what you have and the catalogue narrows to what you can do today, with each exercise’s target muscle in view.
Coverage by movement pattern
Horizontal and vertical push, horizontal and vertical pull, knee-dominant, hip-dominant and core. If a pattern is missing, you see it.
Progression without adding kilos
More reps, more sets, shorter rest, slower tempo, longer range or harder variants. All of them loggable.
Short sessions that really are short
Templates of 20–30 minutes with paired sets for days that give you nothing more. A little is infinitely better than nothing.
The same logging as in the gym
Bodyweight, band, dumbbell or time under tension: there is a logging type for each format.
Technique guidance with nobody watching
What each pattern should feel like and what to fix when you train alone and there is no one to check you.
How you use it
- 1
Declare your equipment
Dumbbells, bands, pull-up bar, bench… or nothing.
- 2
Pick a compatible template
Full body three days is the default with minimal equipment.
- 3
Log and progress by reps
When you hit the top of the range, you raise the difficulty or the load.
- 4
Change variant when you stall
The app suggests progressions within the same pattern.
How to choose the exercises in your plan
Movement patterns, the stimulus-to-fatigue criterion, how many exercises per muscle, and how to swap one without breaking the plan.
Useful biomechanics: levers, torque and resistance curves
Moment arms, the length–tension relationship and resistance profiles. The part of the physics that actually changes how you pick and perform exercises.
Plan your week: routines for the days you actually have
Full body, upper/lower and push-pull-legs compared, with complete templates for 2, 3, 4 and 5 days.
Frequently asked questions
Yes. With light loads and sets taken close to failure, hypertrophy is comparable to heavy loads; what suffers more is maximal strength, which does respond better to heavy weight.
They work, with one biomechanical caveat: resistance grows as they stretch, so the hardest part lands at the end of the range, where the muscle is shortest. Pair them with exercises that load the stretched position.
A pair of adjustable dumbbells and a pull-up bar will cover all seven patterns for years.
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.