Workload & injury risk
Gabbett, Br J Sports Med (2016)
How this week's load compares with your recent average tells us when a muscle is carrying too much. It is the same monitoring approach used across professional sport.
The science we stand on
No testimonials.
Just the literature.
We won't fake five-star reviews. What we can show you is where the rules come from, and every decision your coach made this morning, with its reason attached.
Three papers carry the plan.
Volume & muscle growth
Schoenfeld et al., J Sports Sci (2017)
Dose-response evidence linking weekly hard sets to hypertrophy — the basis for our per-muscle weekly volume targets and caps.
Protein & lean mass
Morton et al., Br J Sports Med (2018)
The meta-analysis behind goal-scaled protein targets in your meal plan — grams per kilogram, not one-size-fits-all macros.
Watch it think
Scroll — today's session
assembles itself.
GOALbuild muscle
CHECK-INsleep 7h 40m · readiness 82%
FATIGUEchest fresh · lower back still tired
lower back still tireddeadlifts swapped for hip thrusts
targets beaten last weekbench +2.5 kg
shoulders freshlateral raises stay
01 Bench Press4 × 8 · 62.5 kg
02 Incline DB Press3 × 10 · 2 × 24 kg
03 Hip Thrust4 × 10 · 80 kg
04 Lateral Raise3 × 12 · 2 × 8 kg
Cleared to lift
Every change, in plain language
Your coach, after check-in
2m ago"Your lower back is still carrying Tuesday's deadlifts, so I swapped them for hip thrusts. Bench earned +2.5 kg — you beat every target last session. Same goal, smarter route."
Test it on
your own body.
The literature is the starting point — your training history is the proof. Today's workout and today's meals. Free every day, no card.
Start free — no card required