Change sessionWeek / Day
Today’s plan5 exercises
A brief self-report, not a recovery score. All values start unanswered; skip whenever you prefer.
Progress
Details
Exercise and session recordsStrength
Setup status
Main and auxiliary loads are calculated from a training max (TM). Other exercise loads are entered directly.
Apply changes
Other options
Configuration history
How edits apply
Changes are stored as a draft until applied. Only sessions from the effective week/day onward use the updated configuration. Past prescriptions and logged sets are retained.
Resume an earlier workout
Log your performed weight and reps. Mark each set Done.
Notes & session details
Brief wellness check
Self-reported hours, not sleep-stage tracking.
0 = none · 10 = extreme fatigue
0 = none · 10 = extremely high
0 = none · 10 = extremely severe
This is separate from the four monitoring measures and is not included in any score. Concerning symptoms warrant appropriate assessment, not a load adjustment suggested by the app.
No pre-workout check is required to log a session. Saving a correction preserves the earlier entry in your backup's wellness audit trail.
Mesocycle review
Review notes / next mesocycle
Document observations and decisions. Notes don't modify training prescriptions.
Appearance
Choose the most readable theme for the room and your device. Your preference stays on this device.
Backups & storage
Workouts are stored in your browser, not in your Cloudflare account. Export a JSON backup regularly.
Checking stored data…
Previous training cycles
Archived cycles are preserved in your full JSON backup and can be exported separately. They are not mixed into your current 21-week totals.
Data & storage
Advanced controls for restarting a program or permanently deleting local records.
Show protected reset options
Start a new 21-week program
Archive the current program and all its sessions, wellness records, corrections and skipped days. Start again at Week 1 with an empty configuration. The old cycle stays available for export; it won't be mixed into the new cycle's progress.
Delete all local app data
Irreversible on this device without a backup. Deletes the active program, all archived cycles, workouts, wellness and saved preferences.
Progression Settings
These edits are staged alongside Program Configuration. Return to Program and press Apply to use them from the selected session onward.
Main and auxiliary lifts
Original Last Set RIR coefficients preserved.
Last-set RIR adjustments are fixed. Deloads do not change training maxes.
Back + accessories
Select a training day and configure each fixed accessory slot. Edits apply after confirmation in Program and never rewrite completed workouts.
Export or restore data
Your records stay on this device and in this browser. A backup file is essential: browser data can be cleared or lost.
Export the complete program, saved workouts, autosaved drafts, pending corrections and correction history as one JSON backup.
Data & installation
Checking saved data…
Installation: after free HTTPS hosting, open the URL in Chrome/Edge and choose Install, or on iPhone open it in Safari and use Share → Add to Home Screen. Installation does not synchronize data between devices. Offline availability requires visiting the hosted app once while connected and leaving its site data intact.
Backups are plain JSON files. Keep a copy in a private, safe location. Export before updating, changing browsers, clearing data or restoring a different backup.
Method
TM = training max. RIR = estimated repetitions in reserve. Main-lift progression follows the Stronger By Science Last Set RIR workbook; the source spreadsheet is not modified.