Setup
RSLT
FITNESS
Your continuous optimization
protocol. Personalized.
About You
Basic info to personalize your program
Your Stats
Used to calculate your personalized macro targets
Primary Goal
Drives your calorie targets and macro split
πŸ”₯
Fat Loss
~400 cal deficit
πŸ’ͺ
Muscle Gain
~250 cal surplus
βš–οΈ
Recomp
Maintain + build
🎯
Maintain
Hold current
3
3 Days
Full Body
3Γ—/week
4
4 Days
Upper / Lower
split
5
5 Days
PPL Split
+arms day
Which day of the week does Day 1 of your program fall on?
Su
Mo
Tu
We
Th
Fr
Sa
Fitness Level
Helps us calibrate your program intensity and starting weights
🌱
Beginner
Less than 1 year of consistent training. Still learning the movements, building baseline strength.
⚑
Intermediate
1–3 years training. Comfortable with compound lifts, making steady progress, training consistently.
πŸ†
Advanced
3+ years training. Strong mind-muscle connection, well past beginner gains, optimizing every variable.
Program Style
How do you want to train?
πŸ‹
All Dumbbell
Every exercise uses dumbbells only. Great for home gyms or travel.
πŸͺ
All Barbell
Classic compound lifting. Squat rack, bench, and deadlift focused.
πŸ€–
All Machines
Machine-based training. Lower injury risk, great for hypertrophy.
🏠
At Home / Bodyweight
No gym needed. Uses bodyweight, resistance bands, and minimal equipment.
Cardio & Abs
Optional β€” skip if you're not adding these to your program
Cardio
Abs
Starting Strength
How much can you lift for 8–10 reps? We'll estimate your starting weights from this.
Select the weight that's challenging but manageable for 8–10 clean reps. We'll use this to pre-fill your workout starting weights.
Meal Commitment
How many meals per day?
4
Breakfast
Lunch
Post-WO
Dinner
5
+ Evening
Meal
6
+ 2 Snacks
Diet & Allergies
Select all that apply
Dairy-Free
Whey β†’ plant protein, yogurt β†’ coconut yogurt
Gluten-Free
Notes on oats and grain sources
Vegan
All animal proteins β†’ plant alternatives
Vegetarian
Meat β†’ eggs, legumes, dairy
Nut Allergy
Nut butters β†’ seed butters
No Pork
Removes pork-based options
Current Protocol
Select everything you're currently running β€” tap to enable, then pick a preset or customize each field
⚠ This app does not recommend doses. Options shown are reference ranges only β€” what most people commonly use. Always consult your physician before starting any peptide, hormone, or supplement protocol.
All Set
Review your setup before launching
Daily Macro Targets
Plan Your Day
Quick setup to map out today
EXERCISE 1 of 1 Β· SET 1 of 3
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