• Open Plan and tap Start Workout on today's card.
• Log your weight and reps for each set, then tap Log set.
• Log what you eat in Nutrition (photo, barcode, or typing it in).
• Check Progress after a few sessions to see real trends.

Your plan is built from the answers you gave when you signed up: your goal, where you train, your experience, and how many days a week you can train.

• The week strip shows Monday–Sunday. Rest days are real rest days — recovery is part of the program.
• Tap Today's Workout to see the day's exercises.
• The warm-up button above it is a 5-minute glute activation. It's separate from your logged workout.
• Need to change your days, goals, or equipment? Go to More → Edit Goals & Profile.

• Each exercise has a Log tab and a Watch tab with a short demo video.
• Type your weight and reps, then tap ✓ Log set. A set needs reps to count.
• Tap Skip if you skip a set. It's recorded as skipped, not as a real set.
• The ⇄ swap button on a photo gives you other exercises for the same muscle group. A swap only applies to that session — your plan isn't changed.
• When all sets are done, tap Complete Workout at the bottom.

We never guess a weight for you.

• The first time you do an exercise there's no suggestion — start light and focus on form.
• After all sets, tell us how it felt. Too Easy raises next time's suggestion about 7.5%, Just Right keeps it the same, Too Hard lowers it about 7.5%.
• It's based on the heaviest set you actually logged.

Your calorie and protein targets come from your stats and goal. Glutes grow when you're fed, so your calories sit slightly above maintenance.

• Photo: snap your meal and get an AI estimate you can review before saving.
• Barcode: scan packaged food for its label info.
• Type it in: describe a meal and get an estimate.
• The colored bars only fill with food you really logged — they start empty each day.
• Estimates aren't perfect. Check them before you add to your diary.
• Meal photos are deleted after 10 days to save space. Your nutrition numbers stay.

• Strength Progress charts the weights you logged for each exercise.
• Body Measurements: log waist, hips, glutes, and thighs whenever you measure.
• Charts show only your real data. A chart stays empty until you've logged enough to draw one.

Your streak counts days in a row that you completed a workout. Miss more than a day and it starts over — it's a real count, not a decoration. Rest days on your plan are part of the program, so plan your week with them in mind.

If you chose the Bootcamp, you get a 16-week program in 4 phases: Foundation, Growth, Intensity, Peak & Results. Each phase adds coaching tips on top of your workouts. Log measurements along the way to see your full change at the end.

Turn reminders on or off any time in More → Notifications. When on, you get workout nudges, protein and calorie check-ins, and streak updates at your local time — including the good news when you're on track. On iPhone, add the app to your Home Screen first.

In More you can switch between four color themes and choose lbs or kg. Your logged data is kept safely and shown in whichever unit you pick.