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Available equipment
Exercises are ranked for your selected goal, available equipment, and movement variety. No single exercise is best for everyone. Start with manageable loads, prioritize form, and allow recovery.Nutrition & Diet
Personalized nutrition estimates, meals and daily tracking. Everything stays in this browser.
Your training goal from the Plan tab determines whether the target supports muscle gain, fat loss, or maintenance. Estimates use the Mifflin–St Jeor equation and are intended for adults.
Today's nutrition
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Food values are approximate. Check product labels for accurate portions and macros.
Meal recommendations
Weight progress
Training volume by date
Volume = weight × repetitions, summed across sets (uses your chosen weight unit).Set history
Exercise library
Supplement guide
Supplements are optional; consistent training, food, and sleep matter most. These are educational recommendations, not personalized medical advice.
Before workouts
Caffeine: Can improve alertness and performance. Start low if you use it; avoid late-day dosing and consider blood pressure, anxiety, pregnancy, and medication interactions.
Creatine monohydrate: 3–5 g daily is a common evidence-based maintenance amount for healthy adults. Timing before or after training is not critical.
Hydration: Drink fluids according to thirst, exercise duration, and sweat losses. Electrolytes may be useful during prolonged, sweaty sessions.
After workouts
Protein: A convenient 20–40 g protein serving can help meet your daily protein needs; shakes are optional if you get enough from food.
Carbohydrates: A meal with carbs and protein supports recovery, particularly with frequent or long workouts.
Recovery: Sleep and sufficient calories matter more than most supplement stacks.
Check with a clinician before starting supplements if you have a medical condition, take medications, or are pregnant. Choose products with independent third-party testing (such as NSF Certified for Sport).