Show up. Get stronger. Track every rep.
Three days a week. One rep at a time.
Tuesday & Thursday · Comfortable treadmill walking · No weighted vest needed yet.
Your weights, reps and progress are recorded as you train. Start with your five-minute warm-up.
Your entries are saved on this device. Sign in to enable cloud sync. Export Backup is available anytime.
Cloud setup pending.
Before lifting · Comfortable pace, not a workout by itself
Adjust the speed to feel comfortable. You should be able to talk without gasping. Set the speed on the treadmill yourself.
Tap Test Beep once to enable audio on this device.
Start when you're ready; pause anytime.
Rate how today's session felt, then view your summary.
Tuesday and Thursday · Light activity to support your gym training. Keep the pace comfortable enough to talk.
| Time | Speed | Incline |
|---|---|---|
| 0–5 min | 2.0–2.5 mph | 0% |
| 5–10 min | 2.5–3.0 mph | 0% |
| 10–20 min | 2.5–3.0 mph | 1% |
| 20–25 min | 2.0–2.5 mph | 0% |
Adjust speed and incline to your comfort. If sore, walk more slowly, stay flat, shorten the session, or rest. Skip the weighted vest for your first couple of weeks.
Follow the stage instructions and adjust the treadmill manually. Keep this screen open for reliable alerts.
2.0–2.5 mph · 0% incline
Next change at 5:00
Audio alerts at 5, 10, 20 and 25 minutes. They may not play while your iPhone is locked.
For speed and incline, enter your typical setting or the highest setting you used. Distance is optional.
Saved on this device and included in your backup.
Heaviest recorded working set each week, across all exercises.
Your 12-week training plan · Monday, Wednesday and Friday · 2 sets per exercise