Monday · Upper AStrength
1
Barbell Bench Press4 sets × 8 reps · chest
2
Cable Triceps Pushdown3 sets × 12 reps · triceps
★Progress, in context
See your progress.
Shape your next cycle.
Track training and nutrition, review Coach’s Notes each week, and use the full-cycle recap to shape what comes next.
Progress · during the week
A clear view of the work so far.
Training and nutrition in context, with Coach’s Notes that connect what you’ve logged to your plan.
- Compare completed sessions, sets and cardio with what’s planned so far.
- See how often you’ve met your calorie and protein goals.
- Open detailed training trends, nutrition metrics and AI food analysis. Revisit saved weekly reviews and past cycles.
Progress overview · weekly status, training, and nutrition
Current Week Status · Day 4 of 7
On Track
Two sessions completed so far, with one more planned this week.
Cycle ProgressSee cycle progress ›
Foundation
Progression
Intensification
Deload
WorkoutsDetails ›
2 / 2sessions
40 / 40sets
60 / 60cardio mins
Nutrition · 4 days loggedDetails ›
4 / 4days calorie
goal met
goal met
4 / 4days protein
goal met
goal met
Coach’s Notes
- 1Both sessions planned so far are complete; one additional session remains on this week’s schedule.
- 2All four logged days have met calorie and protein goals so far.
Cycle Progress · App screenshot placeholder
Cycle Progress
3Cycles Complete
4.0Avg Wks / Cycle
82%On Track
This CycleMay 05 – Jun 01
5 / 5Workouts
11Days Logged
100%On Track
Week Recaps
Week 1 · FoundationContinued · May 05 – May 11On Track›
Week 2 · ProgressionContinued · May 12 – May 18On Track›
Week 3 · IntensificationContinued · May 19 – May 25On Track›
Week 4 · DeloadCycle review · May 26 – Jun 01Complete›
Past Cycles
Cycle 2Apr 07 – May 04Complete⌄
Cycle 1Mar 10 – Apr 06Complete⌄
At the end of a week
Review the week.
Choose your next step.
Review your training, nutrition and weight trend, then read Coach’s Assessment and choose whether to continue or repeat the week.
- Recap completed workouts, training time, sets and cardio, alongside your daily macro averages.
- Review your weight trend and Coach’s Notes before the assessment.
- Get a recommendation, then choose to continue to the next phase or repeat the week.
Week review · four app screenshot placeholders
Week 2 CompleteOn Track
You hit your targets this week. Here’s your breakdown.
Phase Progress · Build Muscle
See why →Foundation
Progression
Intensification
Deload
Your Week
Training3 of 3 Completed
2h 18mTraining Time
~684 kcalEstimated Calories Burned
64 / 72Sets
90 / 90 minCardio
Nutrition6 of 7 Days Logged
2,184/ 2,400Calories
Protein158 / 180g
Carbs236 / 250g
Fats63 / 70g
Coach’s Notes
- 1All three scheduled sessions were completed this week.
- 2Meals were logged on six days; macro averages are shown beside daily targets.
Weight Check
Weekly average beside logged weigh-ins and the goal line.
174.6 lbCurrent weekly average
175.0 lbTarget
Logged weightTarget⋮ Week begins
Coach’s Notes
The average smooths out daily fluctuations, so the review follows your weight trend—not one reading.
See recommendation →
The average smooths out daily fluctuations, so the review follows your weight trend—not one reading.
Coach’s Assessment
A recommendation informed by the week you recorded.
Assessment
Continue to Intensification Week
- 1All scheduled training is complete and the recorded week is on track.
- 2Continue into the next phase, or repeat this week if that better fits your practice.
RecommendationContinue next phase
Continue in the final phase completes the cycle.
Screen 1 of 4
At the end of a cycle
Review the full cycle.
See the full cycle—not just the final week—before you plan the next one.
- Review all four phases and your workout completion rate.
- See total training time, strength volume, cardio and meals logged, plus average calories and protein.
- Keep your completed cycle in your history, then review your settings for the next plan.
Cycle-end review · two app screenshot placeholders
Build Muscle
Cycle Complete
Congratulations on completing a full cycle
Mesocycle Progress
Foundation
Progression
Intensification
Deload
Here's what you accomplished
11 Workouts92% completion rate
8h 15mTraining Time
86.4k lbTotal Volume · strength
126 minCardio
~3,184 kcalEstimated Calories Burned
84 mealsMeals Logged
2,318 kcalAvg Calories · target 2,400
171 gAvg Protein · target 180g
Shape what comes next
Keep what works.
Adjust what’s next.
Review and adjust your settings before accepting the next plan.
- Update your goal, experience level, training days, session length, equipment and injury settings.
- Eligible compound exercises can carry forward for consistent strength tracking. Isolation and accessory exercises rotate when suitable alternatives are available, adding variety to supporting work. Review the new-exercise markers and make available swaps.
- Fine-tune nutrition targets, then approve the final plan with Accept & Start Cycle.
Next-cycle setup · four app screenshot placeholders