Everything you need to know to start training. Read this once, then get to work.
You'll receive an email invitation. Tap the link, create your account with a password, and you're in. Your program is already loaded and waiting.
This works best as a home screen app — not buried in a browser tab.
iPhone: Open the app link in Safari. Tap the share icon (square with arrow), then tap Add to Home Screen.
Android: Open the app link in Chrome. Tap the three-dot menu, then tap Add to Home Screen.
Once it's on your home screen, it launches like a native app — full screen, no browser bar. This is how it's designed to be used.
When you open the app, you'll see your dashboard. This is home base. It shows your current training week, which workouts are done, and what's next.
Today — Your next workout, front and center. Also where you log meals, weigh-ins, and see your daily targets. This is where you'll spend most of your time.
Training — Full view of your program. Every week, every workout, nutrition targets, and your progress over time.
Analytics — Your training trends and volume tracking.
Coach — AI coaching assistant. Ask questions about your training, nutrition, or anything fitness-related. It knows your program.
Tap into your next workout. You'll see every exercise with the prescribed weight, sets, and reps before you start. Look it over. Know what's coming.
Tap Start Workout when you're ready. The timer starts. Nothing counts until you hit this button.
For each exercise, the app shows your target weight and reps. After each set:
Adjust the weight if you changed it from what was prescribed.
Enter how many reps you actually completed.
Tap the checkmark to log the set.
After your last set on main exercises, the app will ask for your RIR — Reps in Reserve. This means: how many more reps could you have done with good form?
If you did 6 reps and could have done 8, your RIR is 2. If you barely got the last rep, your RIR is 0. Be honest — this drives your weight progression.
RIR target is usually 2. That means you should finish your last set feeling like you had 2 good reps left. Not grinding. Not coasting. Controlled effort.
When all sets are logged (or you need to wrap up early), tap Finish Workout. You'll see a summary of what you did — total volume, sets completed, how your exercises progressed. Tap Save and you're done.
The app calculates your working weight automatically. You don't need to think about what to lift — it's prescribed for you each session based on two things:
Your program has a built-in intensity ramp. Week 1 is lighter. Each week gets a little heavier. This is by design — it builds you up progressively instead of throwing you into the deep end.
Behind the scenes, every main exercise has a Training Max (TM) — a number that represents your current capacity. The weekly percentage is applied to this number to get your working weight.
If you report that the weight was easy (high RIR), your TM goes up. If you're grinding (low RIR) or can't complete your sets, it comes down. This happens automatically after every workout.
Trust the numbers. If the weight looks lighter than you expect, that's intentional. The program builds over weeks. If it looks too heavy, your RIR feedback will adjust it. Either way, the system is working.
Some workouts have a prep circuit at the top — breathing drills, mobility work, or activation exercises. These show up before your main lifts.
Do them. They take 5-8 minutes and they prime your body for the work ahead. They're not filler — they're part of the program.
The Coach tab is an AI assistant that knows your program. You can ask it things like:
"What should I eat before my workout?"
"I'm sore from yesterday — should I still train?"
"What does this exercise target?"
"Can I substitute this movement? My shoulder feels off."
It's not a replacement for your trainer — but it's available 24/7 and it's smarter than Google.
Weights will feel moderate. You're learning the movements and the app. The program is calibrating to you. Don't chase heavy weight yet — focus on form and getting comfortable with the flow.
The intensity ramps up. Weights get heavier each week. Your RIR feedback is driving adjustments. You'll start feeling the work.
This is where it pays off. The weights are real, your body is adapted, and you're hitting numbers that would have buried you in week 1. This is the whole point of progressive training.
Nutrition tracking is optional but it's the single biggest lever outside of training. If you want results faster, use it. If you're not ready, skip it and come back later — it'll be here.
Your nutrition targets show on both the Today and Training tabs. Your trainer may set these for you, or you can ask the AI Coach to help calculate them — tell it your goals, your weight, and how active you are. It'll give you a starting point.
If you only track one thing, track protein. It's the highest-leverage nutrient for body composition and recovery. Everything else is secondary.
The Nutrition tab lets you log what you eat. Snap a photo of your meal and the AI will estimate the macros, or enter items manually. You don't need to be perfect — consistent tracking beats precise tracking every time.
Weigh yourself in the morning — same conditions every day (after bathroom, before food). The app tracks your rolling average so daily fluctuations don't mess with your head. The trend over 2-3 weeks is what matters, not any single number.
Optional but useful. Track circumference at your waist, chest, and arms every couple of weeks. The scale doesn't tell the whole story — measurements do. If the scale isn't moving but your waist is shrinking, you're recomping. That's progress.
Your program may include daily habit targets — things like hitting a step count, drinking enough water, getting enough sleep, or eating enough protein. These show up on your dashboard even on rest days.
These aren't busywork. They're the foundation that makes everything else work. The training is 3-4 hours a week. What you do the other 164 hours is what actually drives results.
Start small. If you're not hitting your step target, don't add a water target. Stack one habit at a time until it's automatic, then add the next.
The app includes a simplified movement assessment you can do yourself. It checks three things:
Hip Internal Rotation — How well your hips rotate inward. Affects squat and hinge exercise selection.
Straight Leg Raise — How well your hamstrings and posterior chain open up. Affects deadlift and lunge variations.
Shoulder Flexion — How far you can raise your arms overhead. Determines whether overhead pressing is appropriate for you.
You'll find this on your Today tab. Enter your numbers (degrees for each side) and the system flags anything that needs attention. If you're not sure how to measure, ask the AI Coach — it can walk you through each test.
This isn't required. If you don't have pain or movement restrictions, your program is already built for you. But if something feels off — a hip cramp during squats, shoulder pinch on pressing — doing the assessment gives the system better data to work with.
What if the prescribed weight is too heavy?
Use what you can handle with good form. Log the actual weight you used. The system will see the gap and adjust your Training Max down automatically.
What if it's too light?
Do the prescribed weight anyway and report your honest RIR. If you say you had 4-5 reps left, the system bumps your Training Max up for next time. It self-corrects fast.
What if I miss a workout?
The program isn't locked to a weekly calendar. If you planned to train Tuesday but couldn't, that workout is still there waiting for you Wednesday — or whenever you get to it. Just open the app and your next workout is your next workout. Do them in order and move at your own pace. If you take an extended break, the system automatically reduces your weights so you come back at an appropriate level.
What if I don't know how to do an exercise?
Tap on the exercise name — if a video is available, it'll play. You can also ask the AI Coach for form cues or modifications.
Do I need to track anything outside the app?
No. Everything is tracked inside the app — weights, reps, volume, progression. Just show up, do the work, and log it.
What if something seems broken?
Text your trainer. Describe what you see and what you expected. Screenshots help.