No backlog
A session you did not get to is not carried forward and is not marked in red. The week moves on without it.
How it works
The rules, in full.
No black box and nothing called AI. A handful of rules decide what next week looks like, and here they are, with every number the app uses. If you disagree with one, you will know before your first session.
Rule one
Load, per exercise, after every session.
You hit every target rep on every set
The load goes up next session. On a barbell, upper body gains 2.5 kg and lower body 5 kg; dumbbells go up 2 kg; machines and cables move one pin, 5 kg.
A later set comes up short
The load holds. Same prescription next session — you are mid-adaptation, and adding weight now is how people stall.
The first set comes up short, or you fall short twice running
It holds once. On the second session in a row that falls short, it cuts the load by 10% and builds back up with the first rule. A planned step back is faster than three weeks of grinding.
You skipped it
Nothing changes. A skip is not a failure and is not treated as one.
It is a bodyweight exercise
There is no load to add, so the reps climb to the top of the range, then one set is added — and from there the app tells you to add weight with a band or a loaded backpack.
If you are new, it starts from a light estimate based on your weight and lets this rule find your real load over two or three sessions. You are never asked for a one-rep max.
Rule two
Volume, once a week, from what you actually did.
| Sessions last week | Reps | What changes |
|---|---|---|
| All finished | Nine in ten lifts hit every rep | One more set on each main lift — at most 20 sets per muscle a week and 6 per exercise, and only while the session still fits the time you said you had |
| All finished | Later sets slipping | Volume holds |
| Any | More than half the lifts short on the first set | One set fewer on every exercise; loads hold |
| Some missed | Not counted | Volume holds |
There is no survey. The weekly check-in asks only your weight; volume is read from the sets you logged. Each finished week is read once, and the change lands on the days you have not trained yet. A lift you are already struggling with does not get another set.
Rule three
A deload every fifth week.
Same movements, two-thirds of the load, sets and reps unchanged. It comes early if two weeks in a row land on the bottom row above — most lifts short on the first set.
It is labelled in the app, and the strength chart marks the dip — so a planned easy week never looks like the app losing your progress.
Week 5 · deload
Lower A
Back squat — 4 × 5 at 45 kg
Instead of 70 kg. Same sets, same reps.
Missed sessions
Miss a session and nothing piles up.
No penalty on the lift
Every lift keeps the load it had. A skip is not a failure.
No extra work either
A week with sessions missing does not earn an extra set. It holds — a short week is never answered with a longer one.
Swaps
Change an exercise and it starts from what you had.
Three reasons
No kit, it hurts, or rather not. Which one you pick changes the alternatives it offers.
Your load comes with you
The closest match starts at the load you had; a less similar one starts 10–20% lighter, and a barbell load is halved per hand on dumbbells. The first rule corrects it within a session or two.
This week only
A swap changes this week’s session, not the plan. Next week the planned exercise is back, unless you swap it again.
See your own plan
It builds one in a couple of minutes.
Tell it about you — your weight, and if you like your height, year of birth and sex — then your goal, your program and days, your equipment and anything that hurts. You see the plan it builds, and start. No account needed.
Download for AndroidThese rules are general training guidance, not medical advice. They cannot see your form, your sleep or an injury you have not recorded. If something hurts, see a professional rather than pushing through.