OPTION 1 / MuscleDumbbell muscle builder
Build muscle with a small home setup
Why it fits: 3 days each week · 40 minutes · Dumbbells & bench. A practical foundation for your goal.
Compare sessions and techniqueYOUR PROGRESS DESKLog your day.
Log your day.
See your progress over time.
Plan your workouts and meals. Log your weight, measurements and check-ins, then use charts and progress photos to see how you’re doing over time.
Your guest records stay with this browser.
Log in to sync your progressYour preferred unitsApplies to check-ins, charts and your personal calendar.
YOUR FIRST WEEK
0 / 5 steps startedFind your starting plan.
Tell us what fits your life. Choose from three practical starting options, then put your first week together.
Match a plan to my schedule
OPTION 1 / Muscle
OPTION 2 / HomeNo-kit home foundations
Build legs, pushing strength and trunk control
Why it fits: 3 days each week · 25 minutes · Bodyweight. A practical foundation for your goal.
Compare sessions and technique
OPTION 3 / HomeHome dumbbell full-body plan
Cover push, pull, squat and hinge at home
Why it fits: 3 days each week · 40 minutes · Dumbbells & bench. A practical foundation for your goal.
Compare sessions and techniqueThese are schedule-based recommendations for adults. Review the program’s exercises and adaptations before choosing; age alone does not determine your ability.
See the pattern. Choose the next step.
Recorded activity from the last seven days, including today. Weight comparisons use the preceding seven days. Nothing changes without your approval.
0Workouts
0Check-ins
· Weight average
· Weekly change
Weight entries: 0 this week / 0 last week · Food actually eaten: 0 days
Your progress is more than a number.
Every recorded workout helps you see what you’re building. Your first one is a good place to start.
Review completed sets in Progress to see changes in strength. Notice energy, recovery and routines you kept, alongside any weight trend.
ONE USEFUL ACTION
Keep building a reliable baseline.
Record a few check-ins under similar conditions and complete the sessions that fit your week.
Why: A useful review needs repeated observations. Weight is optional; consistency and performance still count.
How this review works
Weight-based suggestions require at least three entries in each of two weeks. A small calorie suggestion additionally requires three stable weekly averages and five food logs close to your current target. These are conservative planning rules, not a measurement of metabolism or a guarantee of fat or muscle change. Missing data never triggers an automatic adjustment.
Compare similar weighing conditions and several weeks. Strength, energy and how consistently you follow the plan provide useful context beyond scale weight.
Read the nutrition and training evidenceHow did today go?
Weight is optional. Planned meals are not automatically counted as food eaten.
Small actions count.
YOUR DAILY TARGETSSet your targets in Nutrition
· kcalCalories
· gProtein
· gCarbs
· gFat
WORKOUTS · MEALS · PROGRESS
October 2026
Saved plans appear automatically. Weekly routines repeat; day edits stay on the date you choose.
Clear planned activities
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Workout Planned meals✓ Completed activity