Today:glutes
Answer a few questions and get a workout for every day — built around your goals, your schedule, your equipment and how your last session actually went.
This week
Today
Glutes · Hamstrings
5 lifts · 58 min
Session done. Nice work.
The numbers behind every session
How it works
Goal, days, equipment, injuries, experience. About three minutes.
Gym days built from a split or from the muscles you choose. Runs paced from your own times.
Tap sets as you go, even offline. Next week's volume and weights come from what you actually lifted, and how hard it felt.
Try it
Pick the muscles and your level. The session below is built by the same engine as the app, here in your browser, with no sign-up.
Example loads for a 62 kg athlete. Yours come from your own weight, then from every set you log.
Build my real planYour focus
Pick a split, or name the muscles for each day. Any day can be rebuilt on the spot.
Quads, hamstrings, glutes and calves in one session.
A glute day with hamstring support.
Chest, shoulders and triceps.
Back and biceps.
The whole upper body in one go.
Everything, three times a week.
Easy, long and interval runs paced from your own times, and repaced every time you run faster. 5K, 10K or half marathon.
A coach in your pocket
Slept well, fresh legs
You are fresh. Full session today.
100%
A bit flat
A bit flat. Same work, slightly lighter.
95%
Rough night
Rough day. Shorter session, lighter weights — showing up is the win.
90%
Why it works
Beginners start lighter, on machines, with two reps in reserve. Health answers make the first weeks careful.
Rate how hard each set felt and the next load follows. A lighter week every fourth, or sooner if a lift stalls, sleep goes or something hurts.
Injuries remove movement patterns, not the session. No rack? No problem.
Groups see names, sessions done and streaks. Never your weights or body data.
No password, no card. A sign-in link by email and you are in.