Workout
Progress
Notes
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Quick Rules (Hypertrophy)
- Reps: 8–15 for most sets.
- Tempo: Control the lowering (2–3 seconds) when you can.
- Progress: Add 1–2 reps OR a little weight each week.
- Rest: 60–90s on hypertrophy sets, 30–60s on accessories.
Shoulder-friendly by default (no overhead required).