The whole app, running here. Nothing to install.
This is Overload with twelve weeks of made-up training behind it. Tap through it as you would on your phone. The tour explains what each screen is for and can jump you straight to it. Nothing you do here is saved.
Ten things to try, in order.
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The rules the engine follows.
Every rule the progressive overload engine follows, in one place.
Reps in reserve (RIR)+
How many more reps you could have done when you stopped. 0 is failure, 2 means two left. It is one tap per set and it is what makes the proposals good. Skip it and the set is recorded at the target you planned.
How the next weight is chosen+
With the RIR-gated rule the engine compares how much you had left in reserve with what you were aiming for. More than planned earns weight. How far the weight moves comes from your own sets rather than from a fixed step: the engine works out what they imply you could lift, and will not take a step that would drop your reps out of their range. This is why one easy session on a 10 kg dumbbell is never answered with 12.5 kg. Clearing the top of your rep range is the exception, and earns the weight on its own: once you are past the range there is no rep left to add. Less left in reserve than planned holds the weight, and two sessions in a row under target propose a deload. A session you cut short, or a lift you have not touched for three weeks, holds rather than advances, and says which it is. Double progression adds reps first, then weight. Linear adds a step every session you complete.
Set types+
Normal sets drive progression. Warm-ups never count. Drop sets and rest-pause sets are logged but do not move the weight. AMRAP counts, and a big number there is the fastest way to a step up.
Templates, programs and blocks+
A template is one workout. A program is an ordered rotation of templates; Today pins the next one. A block is a mesocycle: the target RIR gets one harder every other week, then a deload week. The week only turns once every template in the block has been trained.
First time on a lift+
No history means no proposal, so the first session finds your weight: aim for the middle of the rep range at the target RIR and log honestly. Sets that miss become test sets, and the next one is aimed from your answer.
Stalls and deloads+
No new estimated 1RM or top weight across four sessions over at least two weeks counts as a stall. The lift page and the Lifts list offer a deload next time (about 90%), a wider rep range, or a swap.
Your data+
No account and no server. One JSON file on the phone, exported or backed up whenever you like, importable from Strong and Hevy CSVs. The web version here keeps nothing at all: reload the page and it starts fresh.
Like it? Train with the real thing.
Android, free for everyone until 2027, and it rings on the lock screen.
What is different here: no lock-screen controls, no notifications, no Health Connect, no import or export, and the sounds are simple tones rather than the app’s bell. The training history is invented.