— · WEEK 0 · DAY 0
TODAY.
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Next Session
PUSH
Weight
kg
7-day rolling average
Lost
Rate / wk
Phase 1
Today's Habits
Streak
— consecutive days logged
0
SESSION LOGGER
LIFT.
SELECT DAY · SEE PRESCRIPTION · LOG
PUSH
PULL
ARMS
LEGS
Auto:
History
DAILY LOG
WEIGH.
WEIGHT · MACROS · HABITS
Logging for
Habits
Recent
PROGRESS
STATS.
TRENDS · PRS · CONSISTENCY
Weight Trend
Daily 7-day avg Target
Habits — Last 14 Days
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
CONFIGURE
PROFILE.
EXERCISES · TARGETS · DATA
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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