Four Sports.
One Smart Coach.

Absolutely not! Despite the name, we support four training sports:

• Powerlifting — Competition prep, general strength, lift specialization
• Bodybuilding — Off-season, lean bulk, cut, and show prep programs
• Strongman — Event-specific training for competition
• Calisthenics — Bodyweight training, no equipment required

Each sport has its own goals. The app adapts to YOUR goals, not the other way around.

Yes! Our equipment limitation system automatically adapts:

• No barbells? → Dumbbell alternatives (DB bench, DB rows, goblet squats)
• No dumbbells? → Machine/bodyweight substitutes
• No cables? → Free weight alternatives
• No squat rack? → Dumbbell/machine leg exercises

Tell us what you have access to, and we'll build a complete program around it. The training intent stays the same.

Spreadsheets and free programs are generic. They don't know:

• Your sticking points and muscle weaknesses
• How you're feeling today (auto-regulation)
• Your equipment limitations
• Your preferred stance and grip width
• Your volume tolerance based on age/gender/experience

A free 5x5 program might be "good enough" — but optimized programming is what separates good lifters from great ones.

Powerlifters identify sticking points:

• Squat: out of the hole, midrange, lockout
• Bench: off the chest, midrange, lockout
• Deadlift: off the floor, knee-level, lockout

Bodybuilders prioritize lagging muscles:

• Select which muscle groups need the most work
• Exercise selection and volume automatically prioritize those areas
• Track hypertrophy progress separately per muscle group

Yes! The app integrates with Apple Health to read your heart rate data from Apple Watch. This enables real-time recovery tracking between sets, showing you when you're actually ready for your next set based on heart rate zones.

Tips for best heart rate tracking:

• Wear your Apple Watch during workouts
• Start a workout on your Watch (Strength Training or Other) for continuous HR monitoring every ~5 seconds
• Without an active Watch workout, heart rate updates may be less frequent
• Heart rate data comes from your Watch — the iPhone cannot measure HR directly

Make-up sets help you recover missed volume. When you fall short of your target reps on a working set, the app offers to add an extra set to make up the difference.

Example: If you're supposed to get 8 reps but only hit 6, you missed 2 reps. The app can add a make-up set at a lighter weight to recover those reps.

You can customize make-up set behavior in Profile → Training Preferences:

• Always offer — Get prompted for every missed set
• Only on high RPE — Only when you're really grinding
• Never — Skip make-up sets entirely

Volume preference applies a multiplier to your program's base volume calculations:

• Low Volume — ~20% less volume than baseline. Best for: those recovering from injury, high-stress periods, or lifters who fatigue quickly
• Medium Volume — Standard volume targeting MAV (Maximum Adaptive Volume). The default, suitable for most lifters
• High Volume — ~20% more volume than baseline. Only for experienced lifters who've successfully handled high volume before

If unsure, start with Medium. The app still periodizes volume within each block — this just scales the overall dose up or down.

Rep preference biases where your reps land within each block's appropriate range — it doesn't change block types or let you do hypertrophy reps in strength blocks:

• Low Rep Bias — Targets the lower end of each range. Hypertrophy: 6-8 reps, Strength: 3-4 reps
• Balanced — Targets the middle of each range. Hypertrophy: 8-10 reps, Strength: 4-5 reps
• High Rep Bias — Targets the higher end of each range. Hypertrophy: 10-12+ reps, Strength: 5-6 reps

A strength block still uses strength-appropriate reps. This just shifts whether you're at the lighter or heavier end of that range.

Lifter psychology adjusts how the app prescribes intensity based on your training tendencies:

• Neurotic — You tend to push harder than planned. RPE targets are lowered, intensity is capped, more frequent deloads
• Balanced — You follow the program as written. Standard prescription
• Relaxed — You tend to leave reps in the tank. RPE targets are raised, higher intensity allowed, less frequent deloads

There's also a "Gut Feeling Bias" option. If you go by feel rather than numbers, this applies more conservative weight increases.

Most people should start with Balanced and adjust if they notice they're always undershooting or overshooting their targets.

If you've enabled bands or chains in your equipment settings, the app prescribes accommodating resistance exercises and lets you log:

• Band Color — Includes Rogue Monster Band presets with resistance values, or create your own custom bands
• Chain Weight — Log total chain weight per pair

The app auto-calculates total resistance at lockout and tracks your progress with accommodating resistance over time.

Bands and chains are off by default. Enable them in Profile → Equipment Settings.

You can regenerate your program anytime, but we recommend sticking with exercises for a full training block. Here's why:

• Directed adaptation — You need consistent practice with the same movement to improve. Swapping exercises weekly makes it hard to track progress
• Skill development — Even "simple" exercises require motor learning. Frequent changes limit your ability to develop proper technique
• Progressive overload — Tracking progress is easier when you're comparing like with like

When swapping IS appropriate:

• Equipment isn't available (traveling, different gym)
• An exercise causes pain or discomfort
• You have a specific equipment limitation

To swap, adjust your equipment settings or weak points and regenerate. The app will select appropriate alternatives while maintaining training intent.

Set your goal to "Competition Prep" and enter your meet date. The app handles peaking. Here's what else to know:

Before the meet:

• Read your federation's rulebook — Commands, equipment rules, and depth requirements vary
• Don't cut weight for your first meet — It adds stress to an already new experience. Just make weight naturally
• Practice commands — Train with "squat," "press," and "rack" commands so they're automatic
• Check equipment rules — Ensure your belt, singlet, and knee sleeves are legal for your fed

At weigh-ins:

• You'll provide rack heights for squat and bench — take your time getting these right
• You'll submit your opening attempts (the app shows recommended openers)

The week before your meet, take it easy. Some lifters take the whole week off; others do very light work with weights well below openers. Rest, eat, and relax.

The app provides opener recommendations based on your training, but here's the general philosophy:

• Opener (1st attempt) — Something you can hit on your worst day. Should feel easy. Goal: Get on the board with a good lift
• 2nd attempt — Challenging but a guaranteed make. Build momentum and confidence
• 3rd attempt — Go for a PR or push it based on how 2nd moved. This is where you take risks

A common strategy is to open with something you've tripled in training. If you're nervous, go even lighter — a conservative opener that moves fast builds confidence for bigger attempts.

Rule of thumb: It's better to leave a few kilos on the platform than to bomb out. Go 9/9 your first meet and learn the process.

Required equipment (check your fed's rules):

• Singlet — A basic wrestling singlet works for most raw feds
• T-shirt — Plain, fitted (some feds don't allow logos)
• Long socks — Required for deadlift to protect your shins/the bar
• Belt — Make sure it's approved for your federation

Optional but recommended:

• Knee sleeves (check max thickness for your fed)
• Wrist wraps
• Chalk (some meets provide this)
• Ammonia/smelling salts (if allowed)

Food & comfort:

• Meets last all day — bring plenty of food and water
• Stick to familiar foods you know won't upset your stomach
• Bring a chair, phone charger, headphones
• Have a handler/friend to help carry gear, track your flight, and keep you focused

For your first meet, you don't need an elaborate peaking protocol. A simple approach works:

• Continue your normal training until 1-2 weeks out
• The final week, dramatically reduce volume but keep some intensity to stay sharp
• Hit your openers or slightly below in the final week, then rest

The app's Competition Prep program handles all of this automatically. It tapers fatigue while maintaining readiness, with different taper rates for each lift (deadlift tapers earlier since it's more fatiguing).

Novices often overthink peaking. Your body will respond well to simply resting, eating, and showing up fresh. Save the advanced peaking strategies for when you have more experience.