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Lift Progress
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Set 1
Set 2
★ PR
Volume Landmarks
SETS · LAST 7 DAYS
MV = maintenance · MEV = minimum effective · MAV = optimal · MRV = max recoverable. Stay between MEV and MAV for steady gains.
Lift Progress
CURRENT vs START
🏆 Personal Records
ALL-TIME BEST
Weekly Volume
TONNAGE · LAST 6 WEEKS
Total weight lifted (kg × reps). During a cut, watch for sustained drops — they signal under-recovery.
Name
Optional · shown on Today
Sex
Used for calorie estimates
Age
Used for BMR calculation
Body weight (kg)
Latest weight
Activity level
For TDEE calculation
Daily step goal
Auto-ticks habit when reached
Program start
Day 1 of Phase 1
Phase 1 target (kg)
Goal weight for Phase 1
Phase 1 duration (weeks)
How long to cut
Diet break (weeks)
Maintenance reset between phases
Phase 2 target (kg)
Final goal
Phase 2 duration (weeks)
Final cut length
Phase 1 daily kcal
Cutting
Diet break daily kcal
Maintenance
Protein floor (g)
Non-negotiable
AI Calorie Scanner
NOT SET
Powered by Google Gemini Vision. Take a photo of any meal to get instant calorie and macro estimates.
Get a free API key at aistudio.google.com/apikey
Compounds (sec)
Rep range max ≤ 10
Mid-range (sec)
Rep range max 11–12
Isolation (sec)
Rep range max ≥ 13
Sound when done
Beep + vibrate
Re-run setup
Walk through the onboarding wizard again
Export backup
Save your data as JSON
Import backup
Restore from JSON file
Reset everything
Wipe all data (irreversible)
Clear coach data
Wipe all debriefs & chat history
· LOCAL ONLY · WHAT'S NEW