Workload & injury risk
Gabbett, Br J Sports Med (2016)
The acute-to-chronic workload ratio behind our per-muscle fatigue gating — 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 a plan you can test: same inputs, same session, every time.
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 elevated
rule ▸ hinge load heldlower back
rule ▸ bench +2.5 kgtargets beaten
rule ▸ row → chest-supportedsame pattern
01 Bench Press4 × 8 · 62.5 kg
02 Incline DB Press3 × 10 · 2 × 24 kg
03 Chest-Supported Row4 × 10 · 55 kg
04 Lateral Raise3 × 12 · 2 × 8 kg
✓ rule-checked
Reason-coded, in plain language
Your coach, after check-in
2m ago"Your lower back is still carrying Tuesday's deadlifts, so today's rows moved to a chest-supported version and hinge work is on hold. 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 is free, every day, no card required.
Start free — no card required