The algorithm sells you complexity because complexity keeps you watching. The truth is smaller and more boring: a handful of levers, pulled consistently, build the body. Everything here is decided by research and cited at the bottom — so you can spend your hours under the bar instead of in the comments.
You don't need more workouts. You need progressive overload, done for long enough to matter.
Three levers move almost everything: how much you do (volume), how hard (effort), and eating enough protein. Rest, frequency, and exercise choice matter — but far less. This app orders itself around that hierarchy, so you don't waste effort optimizing things that barely move.
Weekly hard sets per muscle. More grows more, with diminishing returns — beginners grow on far less than the internet claims.
Training close enough to failure. You don't need to hit failure every set — you need to stop leaving 5 reps in the tank.
Roughly 1.6–2.2 g per kg of bodyweight, daily. Without it, the training stimulus has nothing to build with.
RIR = Reps In Reserve — how many reps you had left when you stopped. RPE = the same idea on a 1–10 scale (RPE 8 = 2 reps left). This is the language of effort. You don't have to nail it on day one — the logbook translates your real numbers for you. But here's what each rung feels like:
Research (Zourdos 2016) shows novices badly misjudge how close to failure they are — they almost always stop too early. So we don't make you guess. Your starting loads are seeded for you; you log what you actually did, and the app takes over from there.
The V-taper — wide lats and shoulders tapering to the waist — is the default emphasis, because it reads as "athletic" from across the room. Tap a muscle to see how it's trained. Priority isn't about ignoring anything; it's about where the extra sets go.
Tap any region on the figures or a chip to open its file — what it does, how it's trained, which days hit it, and your weekly set dose.
A 3-day split (optional 4th) hitting each muscle about twice a week — the sweet spot for spreading volume. Sets, reps, rest, and your target effort are filled in from your profile. Tap any lift to open form cues, the one mistake that matters, and your logbook.
Miss your target reps two sessions in a row on a lift? That's a stall. Switch that lift to double progression: add reps within the range first, and only add weight once you hit the top of the range on every set.
Push effort up over ~4–6 weeks (RIR drops, weights climb), then take a lighter week. Fatigue is real; a planned back-off lets adaptation catch up.
When performance dips or joints feel beat up, cut volume ~40% for a week. You don't lose muscle in a week — you shed the fatigue hiding your progress.
Enter a set you did and how many reps you had left. It estimates your 1-rep max, then tells you what to load for any rep/effort target. Same RIR language as your logbook (built on the Zourdos effort→%1RM table).
Ramp to your working weight without frying yourself or going in cold. Enter your top set for the day and get graded warm-up sets — enough to prime the pattern, not enough to fatigue.
Every set you log lives on the calendar above — tap any day to review, fix, or reconstruct it. These buttons keep that history safe.
History is saved in this browser. It does not sync to another phone and a cache-clear can wipe it. Tap Save a backup file regularly — one file now covers all three programs, it's yours forever, and it restores on any phone or computer. The app reminds you when a backup is overdue. (Email login & cross-device sync is coming to a later version.)
Lower over ~2 seconds under control, lift with intent. The lowering (eccentric) is where much of the growth signal lives — don't just drop it.
Train the muscle lengthened. The stretched position (bottom of a row, curl, RDL) is a potent growth stimulus. Half-reps build half-results.
On compounds, take a breath, tighten your midsection like you're about to be shoved, hold it through the rep. A braced spine is a safe spine.
On isolation work, think about the working muscle doing the work — not just moving the weight A to B. Mind-muscle focus modestly helps for small muscles like delts.
Training is the signal; food is the material. Miss the food and the signal builds nothing. These targets are calculated from your bodyweight — for a lean bulk (small surplus, minimal fat gain).
Ideal nutrition beats no nutrition, but a plan you can sustain beats a perfect one you quit. If you can't nail everything, prioritize in this order: total protein → enough total calories → consistency. B-grade eating done every day outbuilds A-grade eating done twice. Progress, not perfection.
↳ A Filipino, gym-oriented recipe collection is planned as its own module — real meals with ingredients you can actually buy here.
Five quick answers. Everything in the app adjusts to them — you can change these anytime.
No account, nothing uploaded. Everything stays on your device until you export it.
Four quick answers. The base program and your skill focus adjust to them — change anytime.
No account, nothing uploaded. Everything stays on your device until you export it.
Six quick answers. Your whole week — how the runs and lifts are spaced, how far, how hard — is generated from the science around them. Change anytime.
No account, nothing uploaded. Everything stays on your device until you export it.