Walk into the gym knowing exactly what to do
Pick a routine that is already built, and the app tells you the exercise, the sets and today’s weight. All you have to do is write down what you lift. Nothing to design, no tables copied off the internet.
This is for you if…
- «I have never lifted weights, or I am coming back after years off»
- «I get to the gym and stand there looking at the machines»
- «I have tried routines off the internet and quit because I understood none of it»
- weekly minimum recommended by the WHO
- 2 days
- of plan mapped out from day one
- 8 weeks
- exercises with video and target muscle
- 1,300+
- to get started
- €0
What happens today
You have no idea how much weight to use
With nothing to compare against, every set is a guess. You end up training too easy, or with form that falls apart on the third rep.
Internet routines do not adapt
A PDF does not know which machines your gym has, what you lifted last week, or that the squat rack is taken today.
You quit before you see results
Adherence collapses when every session demands decisions. If walking into the gym means planning a workout, one day you simply do not walk in.
What the app does
Templates that are ready to use
Full-body routines for 2 and 3 days, and upper/lower for 4, with alternative exercises for when the equipment is busy. Pick one and you have eight weeks planned.
Every exercise, explained
Video, target muscle, equipment needed and the usual mistakes. Before the set you know what you should feel and what you should not.
The app picks the weight
It suggests today’s load from what you logged last time. Hit the target reps and it goes up; miss them and it holds. That is progressive overload without doing the maths.
A guided session
Current exercise, sets left and a rest timer. You close the app when you are finished, not before.
The training guide is included
Ten chapters covering what actually matters: how much to train, how to progress and which myths to ignore. Written from scientific reviews, not videos.
No anxiety about doing it wrong
Simple rules for technique and effort: leave 1–3 reps in reserve, control the lowering, use full range. That covers 90% of the progress.
How you use it
- 1
Tell us how many days you have
Two, three or four. We suggest the template that fits best.
- 2
Do the first session with no target weight
Week one is calibration: you log whatever feels comfortable and the app takes its reference.
- 3
Follow the suggested loads
Each session shows last time’s target and the new one. All you do is confirm or correct.
- 4
Check your progress after a month
You will see your numbers going up in black and white. That is where you decide whether to repeat the block or change plan.
Starting from scratch: your first four weeks
The minimum you need to train well from day one: how many days, how many sets, how much weight, and what to expect month by month.
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.
Technique, warm-up and safety without the myths
General rules of execution, how to warm up, what to do about pain, and what the evidence says about the classic myths.
How many calories you need
Where the number comes from: resting metabolic rate, activity factor, and which equation to use. Including what is known about their accuracy, which is less than any calculator implies.
Frequently asked questions
No. You pick a template and the app tells you the exercise, the sets, the reps and the suggested weight. The guide is there if you want to understand why, but it is optional.
Every exercise in the plan has alternatives by movement pattern and equipment. You swap the exercise and the history stays.
Strength improvements show up in the first 2–4 weeks (they are largely neural), and visible changes in muscle size come from around 8–12 weeks of consistent training.
Two days already produce clear adaptations and it is the minimum public-health recommendation. Three is usually the sweet spot between results and sustainability.
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.