Build the frame. Track the work.
Mobile-first dashboard for your 3-day physique system, daily logs, profile, food, supplements, and progression charts.
Weekly Mission
Because your work days fluctuate, the goal is not fixed days. Complete these 3 sessions before the week ends.
Quick Progress
Visual snapshot of your current logged trend.
My Profile
Your personal starting point and target.
Edit Profile
Update your profile anytime.
Workout System
Tap the level, then open the workout day. Use the fields to record sets, reps, and weight while training.
Push Day
FoundationPull Day
FoundationLegs + Core
FoundationPush Day
MassPull Day
DensityLegs + Core
StrengthPush Day
AthleticPull Day
PowerLegs + Core
ConditioningDaily Log
Save your workout, recovery, supplements, and notes.
Past Daily Logs
Review your previous entries.
Progress Charts
Track weight loss, strength increases, treadmill time, protein, and sleep.
What to Look For
Progress means the trend is moving, not every single day being perfect.
Look for body weight trending down over 2–4 weeks.
Look for top weight or plates slowly increasing over time.
Look for treadmill minutes increasing or feeling easier.
Approved Food System
High-protein, low-sugar, lower-sodium focused.
Chicken, turkey, eggs, egg whites, tuna, salmon, lean beef, Greek yogurt, whey isolate, low-sodium deli turkey.
Rice, sweet potato, oatmeal, fruit, potatoes, beans in controlled portions, low-carb wraps.
Pollo guisado with measured rice, grilled chicken with avocado, tuna wrap, eggs with turkey, salmon with sweet potato, lighter chicken Caesar wrap.
Sugary drinks, fried foods, heavy fast food, excess sodium, late caffeine, spicy/acidic foods if they bother you, and huge late meals.
Supplement Stack
Simple support system for a 40-year-old male training 3 days per week.
5g daily.
Use only to hit protein.
Morning or with food.
With meals.
Before bed.