LogSkip
Calories475(450-500)Protein36g(34-38g)Carbs50g(46-54g)Fat16g(15-17g)
Oat, yogurt & berry bowl1 bowl
For people who train on their own
Train with a plan.
Build on each cycle.
Clearset brings four-week training plans, workout logging and nutrition targets together—then helps you review the week and shape your next cycle.
Research-informed training. Calculated nutrition targets. AI meal ideas, estimates and insights.
Upper Body B
45 min · Strength
W7T8F9S10S11M12T13
65%
Calories1,235/1,89967%
Protein88g/132g65%
Carbs130g/201g63%
Fats40g/63gLogSkip
Calories570(540-600)Protein43g(41-45g)Carbs60g(56-65g)Fat18g(17-20g)
Chicken, rice & greens1 plate
LogSkip
Calories190(180-200)Protein9g(9-10g)Carbs20g(19-22g)Fat6g(6-7g)
Greek yogurt & blueberries1 cup
LogSkip
Calories630-700Protein41-45gCarbs65-76gFat20-24g
Current Week Status · Day 4 of 7
On Track
Two sessions completed so far, with one more planned this week.
Cycle ProgressWeek 2 of 4 · Progression
Foundation
Progression
Intensification
Deload
Workouts3 scheduled this week
2 / 2Sessions completed / planned so far
40 / 40Sets completed / planned so far
Nutrition4 days logged
3 / 4Days calorie goal met
3 / 4Days protein goal met
Coach’s Notes
1Both sessions planned so far are complete; one more remains on this week’s schedule.
2Goals were met on three of four logged days; today’s food log is still in progress.
Illustrative week · sample activity and Coach’s Notes
Clearset Home · daily workout, nutrition summary, and weekly progress.
A connected training cycle
Plan your training. Log workouts and meals. Review your week and shape your next cycle.
A closer look
Explore how Clearset works.
Training, nutrition and progress—plus the method behind the plan.
01 / TRAIN
Plan your cycle. Log each set.
An editable four-week cycle, with active set logging when it’s time to train.
Explore workouts ↗ 02 / EATTargets with room for real life.
Daily and meal-level targets, flexible food logging and AI estimates you review.
Explore nutrition ↗ 03 / REVIEWSee your progress. Shape your next cycle.
Current-week tracking, Coach’s Notes and weekly reviews—then a full-cycle recap before your next plan.
Explore progress ↗ 04 / UNDERSTANDThe principles behind your plan.
Research, sources and the choices Clearset makes for its own system.
Read the method ↗A four-week rhythm
Four phases. One training cycle.
Clearset’s cycle moves through Foundation, Progression, Intensification and Deload. Each phase sets different training demands and gives you a point to review the plan.
Foundation
Establish your baseline.
Progression
Build on the foundation.
Intensification
Raise effort and adjust volume.
Deload
Lower training demand.
At cycle end, review your next plan. Eligible compound lifts can carry forward for consistent strength tracking. Supporting exercises rotate when suitable alternatives are available, adding variety to the cycle.How workouts progress
How the plan is built
ACSM and NSCA guidance inform the training structure. Nutrition targets use defined calculations. AI helps estimate and refine meals, suggest ideas around your targets and surface patterns in your food log—you review the results.
See the method and sourcesA few clear answers
Questions about Clearset?
Get clear answers about the training cycle, nutrition features and weekly reviews.
What do I need to set up my training plan?
Choose your goal, experience level, training days, session length and available equipment, and note any injury limitations. Clearset uses those settings to shape your schedule and exercise selection. See how workout planning works.
Can I edit workouts during a cycle?
Yes. Move a workout to another day or swap a movement when you need to. At cycle end, review the new plan and adjust your goal, experience, training days, session length, equipment and injury settings before starting it. Explore workouts.
What happens in a weekly review?
Review completed sessions, training time, sets and cardio, daily nutrition averages and your weight trend. Then read Coach’s Assessment and choose whether to continue to the next phase or repeat the week. Explore Progress.
What changes after a four-week cycle?
Review your setup and preview the next cycle. Primary compound lifts may carry forward for comparable tracking; supporting exercises rotate when suitable alternatives exist. You can adjust your goal, experience, schedule, session length, equipment and injury settings. See how the next cycle is built.
Why does Clearset use four-week cycles?
Periodized training organizes work into planned phases, with changes in emphasis over time. Clearset uses a four-week rhythm—Foundation, Progression, Intensification and Deload—to make that structure clear, give you a consistent review point and guide your next plan. See the evidence behind the design.
What does Clearset use AI for?
Clearset uses AI to estimate and refine meals, suggest meal ideas around your remaining targets, and analyze patterns in your food log. You review meal estimates before saving. Workout plans and core nutrition targets follow defined rules. Explore nutrition and AI.
From the session to the next cycle