Train it.
Eat it.
Measure it.
A twelve-week program with the tracker built around it — four working sets, four meals, and body composition read straight off your scale instead of typed in from memory. Every session opens with what you lifted last time, so the only question is whether you beat it.
Three gradual. One intense.
Every muscle group runs three climbing sets, then one hard push on a different movement. Four sets, not six — because three working sets is what people actually finish, and the fourth is where the adaptation happens. One minute between sets, none before the push, two before the next group. The app times all of it.
The four sets
| Set | Reps | Intensity |
|---|---|---|
| 1 | 12 | 6 |
| 2 | 10 | 7 |
| 3 | 8 | 8 |
| Push | 12 | 10 |
The week
| Day | Session |
|---|---|
| Mon | Upper |
| Tue | 18-minute cardio |
| Wed | Lower |
| Thu | 18-minute cardio |
| Fri | Upper |
| Sat | 18-minute cardio |
| Sun | Free |
Upper and lower alternate each week.
Four meals and the stack
Protein at every meal, carbs paired, vegetables twice. Supplements timed around the first and last. Portions repeat, so you can build a meal anywhere without looking anything up.
The scale does the logging
Connect a Withings scale and every weigh-in lands automatically — weight, body fat, lean mass, muscle, water, visceral fat.
Plan against last time
Each session opens pre-filled with what you actually lifted last time. Tap the number to carry it over, then beat it. Progressive overload without the spreadsheet.
Works with no signal
Installs to your home screen and runs offline. Gyms have bad reception; the app doesn't care.
Questions about the program
Training structure, meal planning, how the app works. Anything medical — dosing, interactions, symptoms — goes to your pharmacist or doctor, and this will tell you so rather than guessing.
The scale does the logging
Weight, body fat, lean mass, muscle, bone, water and visceral fat — read on the scale, in the app seconds later. Nothing typed, nothing forgotten, nothing rounded to the number you wanted to see.
Body composition from bioimpedance is directional, not clinical. The trend over twelve weeks is the number that matters, not any single reading.
The stack, nothing extra
Single-ingredient where it matters. Every product shows its dose against the dose used in the research, and publishes its batch certificate of analysis.