Time for a lighter week. Tap to choose how to handle it.
TIME TO MIX IT UP
Same muscle, fresh angle. Variation keeps growth coming. Tap to review.
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REST WEEK ACTIVE
Program paused. Rest up and recover. Resume when you're ready.
3RD SHIFT MODE ON
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Sessions
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TODAY'S FOCUS
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Week Streak
Program Weeks
JOIN THE CREW
Create a free account to unlock social features and keep your data safe.
See when friends are training
Hype each other up
Never lose your data
YOUR PROGRAM
YOUR STATS
Every rep logged. Every pound gained.
🏆PERSONAL RECORDS▶
CARDIO
Every session. Every minute. All yours.
THIS WEEK
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0CAL
Leisurely pace \u2014 under 2.5 mph. Great for active recovery.
TREADMILL IN PROGRESS
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IMPORT FROM HEALTH CONNECT
Already tracked with a watch or fitness app? Pull those sessions in here — Samsung Health, Google Fit, Strava, Garmin, and any app connected to Health Connect.
Pulls walks and runs of 10+ minutes from the past 7 days.
OR LOG MANUALLY
DURATION
MIN
DETAILS optional
DISTANCE (MI)
AVG PACE
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SPEED (MPH)
INCLINE (%)
CALORIES
STEPS
EFFORT
optional
EasyMax effort
NOTES optional
Counts toward your Clear Your Head challenge
No sessions yet. Log your first one above.
MINDSET
The inner work. Just as important as the reps.
YOUR FOUNDATION
WHERE YOU ARE
T&S FEELINGS WHEEL
Tap a section to name how you feel right now.
LOG AFTER EACH WORKOUT
Training shifts how you feel. Come back when you finish.
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HARD DAYS
🪨
No hard days yet. When you show up carrying something heavy, it gets added here.
YOUR ACTIVITY
RECOVERY WEEK
WELCOME BACK
MIX IT UP
Muscles adapt to the same movements over time. Swapping an exercise every cycle (same muscle group, different angle) keeps the stimulus fresh and growth coming.
PERSONAL RECORD
T&S MUSCLE
LET'S SET YOU UP RIGHT
THERAPY & SNEAKERS
BUILT FOR THE LONG GAME
Most apps just track your sets. T&S learns from them and adjusts your program for you.
🏋️
Weights that adapt
Goes up when you're ready. Never before.
🧠
Mental health built in
Mood check-ins and mindset tools alongside your training.
🏃
Cardio counts too
Runs, rides, walks — all in the same place.
📈
Watch yourself grow
PRs, volume, your T&S Strength Score.
THE ONE NUMBER THAT RUNS EVERYTHING
After every set, rate how hard it felt. That number tells the app what to do next.
8
YOUR TARGET
2 reps left in the tank
THE FULL SCALE
RPE 6Easy — 4+ reps left
RPE 7Solid — 3 reps left
RPE 8← your target
RPE 9Hard — 1 rep left
RPE 10Max — nothing left
T&S MUSCLE
LET'S BUILD YOUR PROGRAM
Answer a few questions. Your full personalized program, built for you.
THERAPY & SNEAKERS
T&S MUSCLE
Train your body. Train your mind. Same place.
Built by Jay Wilson, LCSW — a licensed clinical social worker from NC. T&S is where getting stronger physically and steadier mentally happen in the same place.
TELL US ABOUT YOU
Personalizes your program, pre-fills your weights, and powers your T&S Strength Score.
YOUR NAME
AGE
BODYWEIGHT (LBS)
Used to set your starting isolation weights.
BIOLOGICAL SEX
Used only for your Strength Score benchmarks. Never shared.
HOW LONG HAVE YOU BEEN TRAINING?
WHY DO YOU TRAIN?OPTIONAL
The app will show this back to you on hard days.
WHERE DO YOU TRAIN?
WHAT'S YOUR GOAL?
Sets your rep targets. Not sure? Pick Size & Strength — you can change it anytime.
YOUR SPLIT
How your training is organized across the week.
Don't know what a split is? That's fine. Just answer the two questions below and tap YES, THIS ONE → on the recommendation. You're done.
ANY PRIORITY AREAS?OPTIONAL
A muscle you want to bring up — we add extra sets on the right training days from Week 2.
DAYS PER WEEK?OPTIONAL
Helps us match the recommendation to a split that fits your schedule.
TIME PER SESSION?OPTIONAL
Some splits ask more per session than others — this keeps the recommendation realistic.
★ RECOMMENDED FOR YOU
You can pick any split below — this is just our suggestion based on your answers.
OR CHOOSE YOUR OWN
TRAINING DAYS
How many days per week can you realistically commit? Consistency beats ambition.
YOUR EXERCISES
Proven movements to start. Nothing changes unless you say so.
OR
BEFORE YOU START
Week 1 is calibration. Don't go hard — give the app data to find your real working weights.
🪶
START LIGHTER THAN YOU THINK
Pick weights you can handle comfortably. The app will push them up once it sees your RPE data.
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LOG YOUR RPE AFTER EVERY SET
That number tells the app when to go up, hold steady, or back off. Be honest with it.
RPE 73 reps left — a little too easy
RPE 82 reps left — your target
RPE 91 rep left — pushing it
RPE 10All-out — nothing in the tank
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AFTER 4 SESSIONS, YOU'RE DIALED IN
The app reviews your data and locks in your real working weights. Then real training begins.
STARTING WEIGHTS
Enter a comfortable working weight for each lift. These get refined after Week 1 anyway.
DON'T OVERTHINK
These get refined after Week 1. You can also update them anytime in Settings.
ISOLATIONS
Auto-set from your experience level. No input needed.
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 ALL SET
YOUR WEEK 1 PLAN
WHAT'S IN YOUR APP
🏋️
Workouts
Adaptive lifting program
🏃
Cardio
Runs, rides, swims & more
🧠
Mindset
Mood, reflection, CBT tools
📊
Stats
PRs, volume & strength score
👥
Friends
See who's training, react & hype
🏆
Challenges
1RM contests with your crew
Back up your data. Head to Settings → Account anytime to export your progress or sign in to sync across devices.
🔄
REVIEW YOUR EXERCISES
Happy with the picks? Hit START YOUR PROGRAM. Want to swap any? Tap below first.
If you have a health condition, injury, or any concerns, check with your doctor before starting.
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.
HOW ARE YOU DOING?
STEP 1 OF 3 · CHECK IN
No agenda. Just notice where you actually are. Energy, mood, life. Whatever's true right now.
SOMETHING TO SIT WITH
STEP 2 OF 3 · PERSPECTIVE
YOU SAID
What would you say to a friend in exactly this spot?
WHAT COMES NEXT
STEP 3 OF 3 · ONE STEP
You don't need a full plan. Just one thing that feels right. Whether that's training, resting, or something else entirely.
WHY YOU TRAIN
What's one thing? (optional)
REFRAME YOUR THINKING
LET'S WORK THROUGH IT
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 Culture & Purpose Collide
PROGRAM
Training Goal
Not set. Tap to choose.
Split Type
Currently: Upper / Lower
Training Days Per Week
Currently: all 4 days active
Gym Equipment
Full gym
Progressive Overload
On. Weights suggested automatically.
Live Coaching Cues
On. Live insights after certain sets.
Drop Set Recommendations
On. Recommends drop sets when your training supports it.
Pre-Session Check-In
On. Asks how you're feeling before each session.
Growth Tracking
Off. Enter your weight once a week to estimate muscle gained.
3rd Shift Mode
Off. Enable if you work overnight (10 PM – 6 AM).
Weight Increment Size
5 LB — Medium
Recovery Week
Take a deload or rest week at any time.
Pause Program
For illness, injury, or emergencies. Protects your streak.
Reset Options
Reset exercises, week counter, or initial setup
ACCOUNT
Social Features
Connect with friends, see who's training
Notifications
What you want to be pinged about
Training Reminders
Off. Tap to enable nudges on training days.
Back Up My Data
Save a backup file to transfer or restore later
Restore from Backup
Load a previously saved backup file
Undo Last Restore
Bring back your data from before your last restore
PROFILE
Edit Profile
Name, age, sex, bodyweight, experience level
HELP
Help & Updates
Tutorial, updates, version history
DANGER ZONE
Reset Everything
Wipe all data and start completely fresh. This cannot be undone.
ABOUT T&S
T&S Muscle was built by Jay Wilson. Jay is a licensed clinical social worker from NC and the founder of Therapy & Sneakers, a nonprofit working to break down barriers to mental health care for people who have historically been left out of that conversation.
The app came from something he kept seeing in practice: people who got consistent with training showed up differently. Stronger in the gym and steadier everywhere else. T&S Muscle is what he built to bring those two things together.
Therapy & Sneakers is a 501(c)(3) nonprofit. Disrupting Barriers. Restoring Wholeness.
QUESTIONS OR FEEDBACK?
T&S MUSCLE · WHERE CULTURE AND PURPOSE COLLIDE
UPPER A
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SESSION NOTES
OPTIONAL
You can also add notes in the session summary before saving.
ADD BONUS EXERCISE
Throw in an extra movement: abs, push-ups, whatever you need
