PPAL

Next Session

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PUSH —

Weight

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—kg

7-day rolling average

Lost

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Rate / wk

—

Phase 1

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Today's Habits

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Streak

— consecutive days logged

0

PUSH

PULL

ARMS

LEGS

Auto: —

Session Date

History

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Logging for

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Date

Weight (kg)

Calories

Protein (g) · floor 175g

Run (km)

Recovery —

Habits

Notes

Recent

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Weight Trend

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Daily 7-day avg Target

Habits — Last 14 Days

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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.

Body Measurements

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Profile

Body weight (kg)

Starting weight

Program start

Day 1 of Phase 1

Cut Plan

Phase 1 target (kg)

8 weeks · ~1kg/wk

Diet break (weeks)

Maintenance reset

Phase 2 target (kg)

4 weeks · final cut

Calorie Targets

Phase 1 daily kcal

Cutting

Diet break daily kcal

Maintenance

Phase 2 daily kcal

Lower

Protein floor (g)

Non-negotiable

Rest Timer

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

Exercises

Data

Export backup

Save your data as JSON

Import backup

Restore from JSON file

Reset everything

Wipe all data (irreversible)

PPAL · v1.0 · LOCAL ONLY

SAVED

REST

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