You've hit week 7. Tap to choose: Deload (reduced weights) or Rest Week (take the week off).
REST WEEK ACTIVE
Program paused — rest up and recover. Resume when you're ready.
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Sessions
1
Current Week
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Week Streak
Program Weeks
YOUR PROGRAM
WORKOUT HISTORY
🏆PERSONAL RECORDS▶
EXERCISE PROGRESS▼
CARDIO TRACKER
SELECT ACTIVITY
COUNTDOWN TIMER
MIN
:
SEC
30:00
TREADMILL DETAILS
SPEED (MPH)
INCLINE (%)
DISTANCE (MI)
WEIGHT (LBS)
CALORIES (AUTO)
NOTES
OUTDOOR RUN DETAILS
DISTANCE (MI)
WEIGHT (LBS)
CALORIES (AUTO)
AVG PACE
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ROUTE NOTES
WALK DETAILS
Leisurely pace — under 2.5 mph. Great for active recovery and low-impact cardio.
DISTANCE (MI)
WEIGHT (LBS)
CALORIES (AUTO)
NOTES
BRISK WALK DETAILS
Purposeful pace — 2.5 to 3.5 mph. Elevates heart rate without joint stress.
DISTANCE (MI)
WEIGHT (LBS)
CALORIES (AUTO)
NOTES
JOG DETAILS
Easy running pace — 3.5 to 5 mph. Builds aerobic base without maxing out effort.
DISTANCE (MI)
WEIGHT (LBS)
CALORIES (AUTO)
NOTES
THIS WEEK
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Sessions
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Minutes
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Calories
CARDIO HISTORY
No cardio yet — track your first session above.
MINDSET CHECK-IN
Track your mood, work through setbacks, and stay kind to yourself.
MOOD CHECK-IN
Log how you're feeling before and after a workout. Takes 10 seconds.
WHEN IS THIS?
HOW ARE YOU FEELING?
MOOD INSIGHTS
📈
Log a few moods to unlock your Workout Mood Lift score.
MOOD LOG
💭
No mood entries yet — log one before or after your next session.
TOOLS FOR HARD DAYS
SESSION HISTORY
MISSED SESSION
🧠
No reframes yet.
COMPASSION CHECK-IN
💛
No entries yet.
RECOVERY WEEK
Week 7 — your body needs a break. Choose how you want to handle it.
PERSONAL RECORD
TRAINING DAYS
Choose how many days per week you want to train.
SPLIT TYPE
Your workout days will be restructured. Your history and weights are preserved — any custom exercise swaps will reset.
T&S MUSCLE
LET'S SET YOU UP RIGHT
WELCOME BACK?
If you tracked workouts on another device, you can restore all your history, weights, and progress from a backup file.
Don't have a backup? Choose "Start Fresh" — you can always export from Settings later.
YOUR PROFILE
Tell us a little about yourself so we can personalize your program.
YOUR NAME
BODYWEIGHT (LBS)
TRAINING EXPERIENCE
YOUR GOAL
This shapes your rep targets — and helps us recommend the right number of training days.
YOUR SPLIT
How do you want to structure your training? This determines how your workout days are organized.
YOUR EXERCISES
We've picked proven exercises for every slot. You can use ours or choose your own — and you can swap anything later inside the app.
TRAINING DAYS
How many days per week can you realistically commit? Be honest — consistency beats ambition.
TEST WEEK
Before we set your working weights, you need a baseline.
WHAT IS TEST WEEK?
Week 1 is your calibration week. We suggest starting weights based on your experience level. You train normally, log how each set felt (RPE 1–10), and after the week, the app gives you adjusted working weights based on real performance — not guesswork.
WHAT IS RPE?
Rate of Perceived Exertion — how hard a set felt on a 1–10 scale.
RPE 6 — Could do 4+ more reps
RPE 7 — Could do 3 more
RPE 8 — Could do 2 more
RPE 9 — Could do 1 more
RPE 10 — Max effort, no more reps
STARTING WEIGHTS
We only need your compound lifts — the big movements where starting weight matters most. Isolations like curls and laterals are auto-set based on your experience level.
These are test week weights — conservative on purpose. The app will adjust after week 1.
1RM CALCULATOR
Enter a weight you can lift for a known number of reps and we'll estimate your 1RM.
WEIGHT (LBS)
REPS COMPLETED
ESTIMATED 1RM
💪
YOU'RE SET UP
YOUR WEEK 1 PLAN
Consult a qualified medical professional before beginning any new exercise program, especially if you have a pre-existing health condition or injury.
PAUSE YOUR PROGRAM
Your week counter and streak will freeze until you resume. One pause is allowed per cycle — max 2 weeks.
SELECT A REASON
You've already used your pause for this cycle. Pauses reset when you start a new cycle.
PAUSE HERE
STEP 1 OF 3 · ACKNOWLEDGE
Something got in the way of your training. Before anything else — just notice that. Don't push it away, don't spiral into it. Just sit with it for a second.
"This is a moment of struggle. Struggle is part of the human experience. I don't have to pretend it's not there."
What's actually going on for you right now?
YOU'RE NOT ALONE
STEP 2 OF 3 · COMMON HUMANITY
Every person who trains goes through this. Every single one. The most consistent athletes in the world have weeks where it falls apart.
"Missing sessions doesn't mean I'm failing. It means I'm human. The people I look up to have been exactly here."
What would you say to a friend going through the exact same thing?
BE KIND TO YOURSELF
STEP 3 OF 3 · SELF-KINDNESS
You don't need to earn your way back. You can just come back. One session. That's all it takes to break a slump.
"I don't need to punish myself. I can simply decide what comes next — and that decision doesn't need to be perfect, just forward."
REMEMBER WHY YOU TRAIN
When will you train next? (Implementation intention — proven to 2-3x follow-through)
COGNITIVE REFRAME
LET'S WORK THROUGH THIS
WHAT'S YOUR INNER VOICE SAYING?
STEP 1 OF 4 · IDENTIFY THE THOUGHT
Before we dig into what happened — notice what your mind is telling you right now. These thoughts show up fast and feel like facts. They're usually not.
STEP 2 OF 4 · WHAT GOT IN THE WAY?
What got in the way?
STEP 3 OF 4 · CHOOSE YOUR RESPONSE
What's one small thing you could do instead — or next time?
Even 10 minutes counts. Be honest with yourself.
STEP 4 OF 4 · YOUR REFRAME
ON THAT THOUGHT
YOUR REFRAME
REMEMBER WHY YOU TRAIN
Where Strength & Culture Collide
PROGRAM
Training Goal
Tap to change
Split Type
Currently: Upper / Lower
Training Days Per Week
Currently: all 4 days active
Progressive Overload
On — hybrid: last session early on, 3-session trend after 3+ workouts
Weight Increment Size
How much weight to add when progressing
Update Bodyweight
Used for cardio calorie calculations
Pause Program
For illness, injury, or emergencies — protects your streak
Restore Default Exercises
Undo all permanent exercise swaps
Reset Week Counter
Start program from Week 1
Redo Initial Setup
Reset your profile, goal, and starting weights
PROFILE
Display Name
Shown on your shareable cards
DATA
Back Up My Data
Save a backup file — then send it to yourself via email or Nearby Share to transfer to a new phone
Restore from Backup
Load a previously saved backup file
APP
Install App to Home Screen
Install T&S Muscle as a full-screen app — works offline, lives in your app drawer
NOTIFICATIONS
Training Reminders
Off — tap to enable nudges on training days
HELP
App Tutorial
A walkthrough of every feature
What's New
Version history & updates
QUESTIONS OR FEEDBACK?
T&S MUSCLE — WHERE CULTURE AND PURPOSE COLLIDE
UPPER A
0 / 0 exercises done0:000 sets logged
1:30
SESSION NOTES
OPTIONAL
You can also add notes in the session summary before saving.
