Replaces the days and their exercises. Everything you have logged is kept.
Log a different exercise
Just for today — the day's program is left alone.
Pain sites
Track only what you need — the rest stay out of the way.
Untracking a site clears its rating on the day you are viewing.
Earlier days keep theirs, and the site is always shown again on any day it was rated.
Kinds of set
What each one counts towards.
Working
The sets the target is counting. Everything the app judges a session
on comes from these: whether it was completed, whether the weight goes
up next time, and how many sets each muscle got.
Warm-up
Ramping up to the weight you came to lift. It counts towards what you
moved and nothing else — no estimated max, no rep band, and no rest
timer, because three and a half minutes between ramp sets is not a
thing anyone wants.
Drop
Weight stripped off and the set carried on, with no rest in between.
Only offered once there is a set to continue, because the first set of
an exercise cannot be a continuation of anything.
Rest-pause
A few more reps at the same weight after a short pause. The same idea
as a drop, from the other direction.
A drop and a rest-pause are work, and neither is another
set. They count towards the weight you moved and towards the estimated
max, because you lifted them. They do not advance the target, finish the
exercise, add a set to the muscle chart, or become the weight the next
session comes back to — that is the top set, never the one you dropped
to.
Exercise
Exercise
Gyms
Each one keeps its own plates. Tap to switch.
Copy the plan from
Pick none and it starts from the default four-day plan.
Pick more than one and their days are put together. The plates are not
copied — a rack is a fact about a building.
The plates you tick in settings belong to whichever gym is
current, and so does the plan on the Train tab — an exercise is doable at a
gym because it is in that gym's plan, and there is no second list to keep.
What you have logged is never tied to a gym. Which gym you are at stays on
this phone; it is never synced to your other devices.
Sync
Your log, on more than one device. The server stores it
encrypted and cannot read any of it.
Blank uses the server this app was opened from, which is
the usual case. A full address is for running the app from one place and
the server from another.
How the server finds your log. Not secret, and not shown
to anyone.
Your passphrase
Write this down. It unlocks the log on
your next phone, the server does not have it in any form, and there is
no reset. Losing it costs the copy on the server, not the one here.
The one you wrote down when you set the first device up.
Only when starting fresh, and only if the
server asks for one.
Settings
App version
Theme
Text size
Units
Plates you have
Tap to match your rack — plenty of gyms have no 35s, and
plenty have no 1.25s. Plates you turn off are never suggested, and the
weight step follows the smallest one you keep.
Timers
This browser gives a web page no way to
vibrate the phone, so only sound is offered.
Plays exactly what a finished timer plays, so you can find out
whether it carries over the room before you are mid-set.
Rep ranges
Under the reps field the app names what that count usually
trains: 1–5 strength, 6–15 size, 16–30 endurance, past 30 a very long set.
The edges are soft. Heavy low reps are the best way to raise a
one-rep max, not the only thing that builds strength. Muscle grows across
roughly 5 to 30 reps — anything above about 30% of your max — provided the
set is taken close to failure. Whether high reps are specifically better
for endurance is less settled than the charts suggest. And high reps are
not cardio: that is a different session, not a rep count.
How hard the set is matters more than which range it falls
in — a hard set of 20 beats an easy set of 8. But one or two reps in
reserve is close enough; going to failure every set is not required, and
the edge it gives is small once total sets are equal.
Data
Sync
Program
Removes your exercise edits. Logged sets are never touched.