Week 1 and Week 2 run Monday to Sunday, with no dates. Tap + Exercise on a day, tick one or more exercises (search or filter by muscle) and add them. Not in the list? + New exercise makes your own, with its main muscle and any Also works ½ muscles. Name a day (Push, Legs…) in the line next to the weekday. A day with nothing on it is a rest day.
Each exercise starts with 1 set at RIR 2 (reps in reserve: how many more reps you could have done). Each set is a row: tap its RIR, + Add set copies the last one, × removes it. Tap an exercise's name to fold it to one line; ✎ moves or removes it.
With Effective reps on, each set scores 5 − RIR effective reps: RIR 0 = 5, RIR 1 = 4 … RIR 4 = 1. RIR 5+ is a warm-up and counts for nothing. The main muscle gets the full set; each ½ muscle gets half a set (and half its effective reps), so Bench Press 3 × RIR 2 gives Chest 3 sets / 9 ER and Triceps 1.5 sets / 4.5 ER.
Turn Effective reps off to plan in plain sets: the RIR buttons give way to a − / + set counter and every set counts as one. Your RIRs are kept for when you switch back.
Effective reps on: each muscle should get 20–40 ER on a day you train it, and its week range is that × the days it is trained. Effective reps off: each muscle should get 10–16 sets a week. Change any muscle's numbers with ER ranges or Set ranges in the top bar. Green = in range, amber = under or over, red = under half the low end.
The top bar stays pinned while you build: one bar per trained muscle against its week range (tap the header to fold it). Under each day is a line per muscle (tap it for a table). Week details under each week show every muscle's week total and days trained, and the chart at the bottom compares days or weeks.
Copy a day with its ⋯ menu, or Copy week 1 → 2. Copy as text puts the plan on your clipboard; Print / PDF gives a clean one-page-per-week sheet (choose Save as PDF in the print dialog). The plan is saved in this browser only: no account, nothing sent anywhere. Another phone or browser starts empty.