The app is for strength training athletes, fitness freaks and longevity fans that aim their trainining adaptations at gaining muscle mass, strength and explosive power. It is designed for higher intensity and lower reps training protocols. You need to kick-ass to get the benefits.

It is NOT designed for bodybuilders aiming to bulk up their muscles for asthetic reasons that typically train at lower intensities and higher reps. Firstly for the algorithm is based on Brzycki 1RM formula and Prilepin's weightlifting methodology that both work at lower rep ranges. Secondly for the app favors compound strength training movements over isolated exercises.

Strength training (lower reps with higher weights) is the most efficient, science backed training to build serious muscle mass, strength and explosive power. According to Dr. Andy Galpin, a human performance scientist who coaches elite athletes, training specificity is key to achieve desired adaptation. If you want to run fast, train sprints, if you want to jump high, train jumps, if you want to get strong, do strength training.

This is not to be confused with endurance training. Will doing 100 pushups make you stronger? Of course it will, but only to some extent. Major adaption you get from this is muscular endurance, i.e. ability to do more pushups, not significant increase in strength as you don’t increase the weight resistance. Just like running long distances will improve your running and cardiovascular endurance rather than making you faster.

Read more in the app.

Get stronger without bulking up? Gain muscle mass or loose excess body fat along the way? Protein intake and caloric balance is the answer. The same strength training program will result in different outcomes depending on protein intake and caloric balance. Nutrition defines what your body will be able to build during recovery. For simplicity, think of protein as building blocks and caloric balance as energy needed to build from those building blocks.

Read more in the app.

All types of hundreds of exercises boil down to only 4 basic movement patterns. Hence for a full body workout you need just 4 exercises, one from each movement. Since muscles don't recognise type of exercise but only workout load, the app algorithm tracks weekly volume load per movement pattern rather than individual exercises. You may choose any exercise in each movement to fill the weekly muscle load progress bars. Some are more suited for heavy weights than others and you may switch them as you like for training variety, changing muscle stimulus and preventing training boredom.

Read more in the app.

Depending on your level, hit just 3-4 sets with 2-6 reps at high RPE intensity. Pick any exercise you like from just 4 compound movements.

1. Choose your level in Account settings to preset your workout target sets, reps, weight and RPE. This will give you optimal strength, muscle mass and power development based on Prilepin's Olympic weightlifting methodology. In principle, it applies to athletes as well as to general public. If you are unsure, you are probably at preset Level 1 (see Account settings for details). If you want to measure your deadlift 1RM, do standard deadlift exercise with submaximal weight allowing you to do not more then 10 reps. Log the exercise and the algorithm will calculate your 1RM estimate.

2. Run the first workout with weights that allow you no more than 10 reps. The app algorithm will measure your 1RM estimate and will suggest appropriate weight for the next workout. For each workout choose any exercise you like from each movement. The app tracks weekly volume load per movement since your muscle groups don't recognise specific exercises but only load you give them. If you're unsure or struggle with proper movement form, please do consult a fitness coach. Training heavy requires proper form to prevent injuries.

3. Record actually performed sets, reps, weight and RPE after each workout. Do not include your warmup sets into it. The app algorithm suggests progressive weight overload for your next workout based on your volume load, training intensity history and preset RPE value. In principle, it aims to increase weights in particular exercise if you have been working out consistently or keep previous weights if you have not. The optimal suggested weight is based on your average 1RM values and percentage weight from 1RM equal to target RPE in your level. Put simply, an optimal weight that allows you to progress at your intensity level without overtraining or undertraining.

4. Next workout will always display last exercise in each movement and its optimal sets, reps and RPE (based on your level) and calculated optimal weight (based on your history) as it assumes you continue mastering that exercise until you change it. This approach follows a common strength training practice called mesocycles that typically last 6-8 weeks and weight progression principles.

5. You may switch exercises in each movement as you wish. The algorithm calculates all metrics such as 1RM or next optimal weight per exercise. For total statistical metrics like CNS muscle load or 60D 1RM on progress page the algorithm calculates volume based weighted average across all exercises within a movement.

Note: A general rule of thumb for pauses is 2-4 minutes between exercises. You may do mini-super-sets of two exercises or more if you are short of time. Whichever way you stack up the exercises, aim for more than less pause as you should be at your A game at each set you do. Remember, with heavy strength training, quality beats quantity.

Strength training is intense and each day your nervous system has different ability to withstand hard training. Using RPE (rate of perceived exertion) is scientifically and empirically proven method how to auto-regulate intensity, prevent overtraining and injuries while working out at ones actual maximum given varying state of the nervous system influenced by sleep, nutrition and stress.

On a scale 1-10, RPE indicates how many reps in reserve you have in each set. 50kg load on a barbell may feel like RPE 9 on one day (1 rep in reserve) and RPE 6 on another day (4 reps in reserve). For strength training, ideal intensity sits between RPE 7-9. Over time your RPE rating will improve (especially if you are beginner that underestimates his RPE 10) and so will the algorithm suggesting optimal weight loads. The app algorithm uses weekly muscle load volumes and RPEs to suggest weights in relation to your evolving 1RM (repetition max) and progressive overload.

After signup you have 10 days free to try the app with full functionality to make sure it fits your training needs. After 10 trial days, you may choose Monthly fee for $9.99 or Yearly fee $49.99 with enabled Family Sharing for up to 6 other users.

All subscriptions have access to full app and algorithm functionality without any limitations. Without subscription you have access to the app as well but won't be able to log new exercises.