If you tapped a link

It opens the app already loaded with your plan. Nothing to type. If it ever stops working — say your trainer sent you a fresh one — just tap the new link and it takes over.

If you scanned a QR code

Same result — your camera app opens a link that drops you straight into your program.

If you were just given a code

Open the app and you'll land on an "Enter your access code" screen. Type the code exactly as given and tap Continue. Typos happen — if the code isn't recognized, the app just asks you to check it and try again.

Once you're in, that access code is remembered on your phone — you won't need to re-enter it, even after closing the app.

Weeks & sessions

At the top of the app, a dropdown shows the current week (e.g. "Week 1") with ‹ › arrows on either side to move between weeks. Below that, a row of tabs — Session 1, Session 2… — switches between the workouts in that week. The app remembers which session you were last looking at in each week, so hopping back to "Week 1" always returns you where you left off.

It opens where you were. Next time you open the app it goes straight to the week and session you were last looking at. On a new phone, or with a new plan, it opens on the week you're up to (the latest week with anything logged, at the first session not yet logged), and on Week 1 if nothing is logged yet.

If today matches a day your trainer scheduled a session for, a banner appears up top — "Today — [Day]" — with a one-tap Start Session button straight into it.

What each exercise shows

Every exercise gets its own card: its name, a thumbnail (tap it to watch the how-to video, §5), and its target numbers — Sets and Reps (or Sec for timed holds). A Muscles tag under the numbers links to the muscle diagram for that move (§6).

Filling in a set

Each row has a Load field and a Reps field. Tap in, type the number, done — it saves as you type, no separate save step needed for that row.

A set you've already saved shows locked, greyed out, with a pencil icon. Tap the pencil to unlock and change it.

Last week's figures, in grey

If you did the same exercise before, each set shows what you did last time in the boxes, for example 20 and 10 for set 1. They're only a guide: type over them with today's numbers. A striped box with pale italic numbers is last time's, not logged yet.

Each set shows its own figures from last time (set 3 shows last week's set 3). A set you didn't do last time stays empty.

Two shortcuts

• ↻Copy to all — fills every set with the numbers from set 1. Handy when every set of an exercise is the same weight and reps.
• ✎Edit — unlocks every row in that exercise at once, so you can go back and adjust several sets in one pass.

You never have to press save

Every number you type saves itself immediately — locally on your phone straight away, then synced to your trainer's records moments later. A small status line under the button ("Saved locally", then "Synced 3:42 PM") confirms it. There's nothing to tap and nothing to remember; just fill in your sets as you go.

The Finish Session button

A bar at the bottom of the screen — slide up as you scroll — carries the one button you need: Finish Session. Tap it once you're actually done with the workout, even if you skipped an exercise or left a set blank. It turns into ✓ Session finished, with the date, so you always know it registered — and, like everything else here, that confirmation shows up straight away even with no signal, then syncs quietly once you're back online. This is also what lets your trainer see when you last trained, so there's no need to message them separately to say you're done.

You'll get the video (usually a quick demo clip) plus written notes your trainer added — things like bar position or common mistakes, organized into sections you can tap open and closed. If an exercise doesn't have a video attached yet, the thumbnail is just a placeholder and won't open anything — the numbers and log grid still work fine either way.

You'll get front-and-back body diagrams with the relevant muscles lit up — bright for the muscles doing most of the work, softer for the ones assisting.

You can also switch to any other exercise from the dropdown at the top of that page, whether or not you came from one of your own workouts.

Sending and replying

1. New message: the box at the bottom of the Messages list is labelled "New message to (your trainer): it goes to General chat". Type, send, and the app switches to General chat so you can see it go.
2. Reply: tap any conversation (every row has a ›). The box inside replies to that conversation, General or the exercise.
3. General chat has a link, Exercise questions (N) ›, to jump to your exercise conversations.

Is my message there?

A number badge shows up whenever your trainer has replied and you haven't read it yet — on the main Messages icon, and on the specific exercise icon if that's where the reply landed. While a conversation is open, new replies appear on their own within about 15 seconds.

Turn on Notifications in Settings (§9) and you'll get a phone notification whenever your trainer replies to you — even with the app closed. It's off by default; nothing arrives unless you switch it on. Once on, the switch shows on straight away every time you open Settings, so you can always see where it stands. The notification title uses your trainer's first name, e.g. "Message from Dylan".

If you reinstall the app or change phone, turn it on again on the new one.

If your phone or browser has notifications blocked at the system level, the app will let you know it's blocked there rather than failing silently.

Appearance

Choose Light, Dark, or System (matches your phone's own setting automatically, including if it switches at sunset).

Accent color

Pick the color that runs through the whole app — buttons, highlights, the primary-muscle color in your muscle diagrams.

Today's workout banner

On by default — flip it off here if you'd rather not see the "Today" prompt each time you open the app.

Refer a friend

Know someone who'd want a trainer? Enter their name and phone or email and tap Send Referral — it goes straight to your trainer, no spam, nothing more required from you. A thank-you message confirms their details have been passed on.

Make a Payment

If your trainer has set this up for you, a Make a Payment button opens their payment link in a new tab.

Change programme / access code

Getting a new code from your trainer (say, a new phase of training)? This clears your saved code so you can enter the new one. Any sets you logged but that haven't saved yet are kept and still sent.

App version

The bottom of Settings shows the app's version (e.g. v1.2.0). If your trainer asks which version you have, that's where to look.

Once you've opened the app with a connection at least once, your whole plan stays available offline — gym basements and dead zones included. You can still fill in every set; it saves to your phone immediately and quietly syncs to your trainer's records the moment you're back online. Nothing is lost by training without signal.

A small note in Settings — Sync status — always tells you whether everything's caught up or still waiting to send.