Session
Intake
Protein
Target — g
0
Calories
Target — kcal
0
Quick-add staple meals
Habits
😴 7h+ sleep
🚫 No alcohol
Habit streak
0
days both ticked
6-Week Plan
4 workouts/week · Mon Upper A · Tue Lower A · Thu Upper B · Fri Lower B. Tap any day to jump to it.
M
T
W
T
F
S
S
● done
● missed
● today
● rest
Working 1RMs
Updated automatically from your top set each session (Epley). You can override.
Recent Sessions
No sessions logged yet.
Weekly Weigh-In
This week
Goal: — kg @ ~10% BF
Projection
Set your profile + goal weight first.
Measurements (optional, monthly)
Waist (cm)
Chest (cm)
Arms (cm)
Thigh (cm)
You
Height (cm)
Age
Current weight (kg)
Activity
Goal weight (kg)
Phase
Maintenance
—
Daily target
—
Protein target
—
Program
4-day Upper / Lower split (Mon · Tue · Thu · Fri). Other days = rest or cardio. Progressive overload: add reps each session, add weight when you hit top of rep range across all sets.