5-day program · bodyweight + dumbbells · built for results
5
Days / Week
25
Exercises
50
Lbs to Lose
Based on your completed days
Trending toward 140 lbs
Inches tell the real story
Daily check-in
Tap to mark · Tap again for worse
Recovery affects everything
Missed a workout? Log the reason — tracking patterns helps you eliminate excuses over time.
Volume comparison between your sessions. Log weights on the Program tab to populate.
Enter test weight + reps (stop 1–2 reps before failure). Epley formula estimates your 1-rep max and working weights.
Uses Mifflin-St Jeor BMR + TDEE to build your exact cut blueprint. Protein is calculated from your current weight so the target scales to you.
Adjust rest periods for guided workout mode. Changes apply immediately.