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A clear plan for every workout — adjusted after each one.
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Your goal?
Build muscle
Lose fat
Get stronger
Today's plan
Upper body
52 minBench press
4 × 8 · 60 kg
Lat pulldown
3 × 10 · 50 kg
Dumbbell shoulder press
3 × 10 · 16 kg
Seated cable row
3 × 12 · 45 kg
Bench press
72.5kg+12.5 kg
Week 1Week 8
Workout done
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Built on training science
Progressive overload
Weights and reps go up exactly when you're ready.
Deloads & recovery
Planned rest so you keep progressing, not burning out.
Updates after every workout
Busy machine, bad day, new PR — the plan follows you.
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