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TODAY'S RECOMMENDED WORKOUT

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Workouts
0
Phase
1
Week
1
Pull-Up PR
0

BODY WEIGHT TREND (lbs)

WORKOUTS COMPLETED / WEEK

PULL-UP PROGRESSION

RECENT WORKOUTS

START WORKOUT

Select phase and today's session

FOUNDATION

GROUND ZERO

Weeks 1–2 · Start here

PHASE 1

RE-CONDITIONING

Weeks 3–6 · 3×/week

PHASE 2

HYPERTROPHY

Weeks 7–11 · 3×/week A/B

PHASE 3

STRENGTH

Weeks 12–14 · 4×/week

PROGRESS

12-week performance tracking

Total Workouts
0
Total Sets
0
Hours Trained
0
Pull-Up PR
0

WEIGHT PROGRESSION (lbs)

WORKOUTS PER WEEK

PULL-UP MILESTONE TRACK

FULL WORKOUT HISTORY

BODY STATS

Track measurements weekly — Sunday mornings, fasted

LOG THIS WEEK

CHANGES SINCE WEEK 1

ARM CIRCUMFERENCE (inches)

MEASUREMENT LOG

WEEK WEIGHT WAIST ARMS PULL-UPS NOTES

12-WEEK SCHEDULE

Your complete program roadmap — check off as you go

Foundation
Phase 1 Full Body
Phase 2 A/B
Phase 3 Push/Pull
Today

EXERCISE LIBRARY

All exercises with tempo, muscles, demo animations, and coaching notes

SETTINGS

Customize your trainer experience

PROGRAM POSITION

Rest when moving between different exercises (default 120s). Between-set rest stays per-exercise.

TRAINER OPTIONS

Audio Cues

Beeps for LIFT / LOWER / HOLD phases

Tempo Speed

Adjust tempo to your fitness level

RECOVERY GUIDELINES

DATA MANAGEMENT

Your progress is saved in data/progress.json

WORKOUT A

EX 1 / 8

SET 1 / 3

ELAPSED

0:00

LIFT

1

FLOOR PRESS

NEXT UP

DB Shoulder Press

REST

90

SECONDS

NEXT SET

SET 2 / 3

Floor Press

Target: 10–12 reps

Auto-advances when timer ends

NEXT EXERCISE

DB SHOULDER PRESS

4 sets · 10–12 reps

Shoulders, Triceps

30

Auto-starts when countdown ends

🔥

CRUSHED IT

Workout Complete

TIME
0:00
SETS
0
EXERCISES
0
VOLUME
0

🏆 LOG A PERSONAL RECORD

WORKOUT NOTES

COMPLETED EXERCISES

EXERCISE