1
Pick your week. Tap Week 1 or Week 2. This is a 2-week program — repeat it for 2–3 cycles before swapping exercises.
2
Pick your workout. Total Body A or B. Do each once per week with 1–2 rest days between.
3
Tap any exercise to open it. Watch the demo video, check your warm-up sets, then log weight and reps for both working sets.
4
Log your RiR (Reps in Reserve) after each set — how many reps you had left before failure.
RiR 0 = Hit failure, nothing left in the tank
RiR 1 = 1 rep left
RiR 2 = 2 reps left — comfortably hard
Working sets should be RiR 1–2 unless noted otherwise.
5
Mark it done when the exercise is finished.
6
Week 2 auto-suggests weight. If you hit RiR 0 and beat your rep target in Week 1, a yellow box tells you to go heavier (+5–10%).
7
Saves automatically. Your progress is stored in your browser — close it and come back anytime.
