Training and food log
Gymscalibur
0of 6 this week
Up next
Today
Pick 4–6 · compounds first
Push
Chest, shoulders, triceps
| Exercise | Sets × reps | Rest | Log | |
|---|---|---|---|---|
| Chest · press | ||||
Barbell bench press | 3 × 8 | 2–3 min | ||
Dumbbell bench press | 3 × 10 | 2 min | ||
| Dumbbells: log one, not the pair. | ||||
Machine chest press | 3 × 10 | 90 sec | ||
Cable chest presspulleys chest height | 3 × 8 | 2–3 min | ||
Close-grip bench presschest and triceps | 3 × 8 | 2 min | ||
Decline bench press | 3 × 8 | 2 min | ||
Smith machine bench press | 3 × 8 | 2 min | ||
Close-grip dumbbell press | 3 × 10 | 90 sec | ||
| Dumbbells: log one, not the pair. | ||||
Push-upanywhere, no kit | 2 × AMRAP | 60 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
Close-grip push-up | 3 × 12 | 60 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
Backpack push-up | 3 × 10 | 90 sec | ||
| Log what is in the backpack, not you. | ||||
| Chest · incline | ||||
Incline barbell press | 3 × 8 | 2 min | ||
Incline dumbbell press | 3 × 10 | 90 sec | ||
| Dumbbells: log one, not the pair. | ||||
Cable incline presspulleys low, press up and forward | 3 × 8 | 90 sec | ||
Incline machine press | 3 × 10 | 90 sec | ||
Smith incline press | 3 × 8 | 2 min | ||
| Chest · fly | ||||
Cable fly | 3 × 12 | 60 sec | ||
Pec deckmachine fly | 3 × 12 | 60 sec | ||
Dumbbell flyflat or incline bench | 3 × 12 | 60 sec | ||
| Dumbbells: log one, not the pair. | ||||
Incline dumbbell fly | 3 × 12 | 60 sec | ||
| Dumbbells: log one, not the pair. | ||||
| Shoulders · press | ||||
Barbell overhead pressstanding | 3 × 8 | 2 min | ||
Seated dumbbell shoulder press | 3 × 8 | 2 min | ||
| Dumbbells: log one, not the pair. | ||||
Machine shoulder press | 3 × 10 | 90 sec | ||
Arnold press | 3 × 10 | 90 sec | ||
| Dumbbells: log one, not the pair. | ||||
Smith machine shoulder press | 3 × 8 | 2 min | ||
Landmine press | 3 × 10/side | 90 sec | ||
Pike push-up | 3 × 8 | 90 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
Backpack overhead press | 3 × 10 | 90 sec | ||
| Log what is in the backpack. | ||||
| Shoulders · raises | ||||
Dumbbell lateral raise | 3 × 15 | 60 sec | ||
| Dumbbells: log one, not the pair. | ||||
Cable lateral raisepulley low, D-handle, out and across | 3 × 15 | 60 sec | ||
Machine lateral raise | 3 × 15 | 60 sec | ||
Front raisedumbbell or cable | 3 × 12 | 60 sec | ||
| Dumbbells: log one, not the pair. | ||||
Upright row | 3 × 12 | 60 sec | ||
| Triceps | ||||
Triceps rope pushdown | 3 × 12 | 60 sec | ||
Straight bar pushdown | 3 × 12 | 60 sec | ||
Single-arm cable pushdown | 3 × 12/side | 60 sec | ||
Overhead triceps extensionrope, facing away from the stack | 3 × 12 | 60 sec | ||
Cable overhead triceps extension | 3 × 12 | 60 sec | ||
Skull crusherEZ bar or dumbbells, lying | 3 × 10 | 90 sec | ||
| Dumbbells: log one, not the pair. | ||||
Dumbbell kickback | 3 × 12/side | 60 sec | ||
| Dumbbells: log one, not the pair. | ||||
Dipsassisted if needed | 2 × AMRAP | 90 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
Machine dip | 3 × 10 | 90 sec | ||
Chair dip | 3 × 12 | 60 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
Pick 4–6 · deadlift first if you do it
Pull
Back, rear delts, traps, biceps
| Exercise | Sets × reps | Rest | Log | |
|---|---|---|---|---|
| Back · vertical pull | ||||
Pull-upassisted if needed | 3 × 8 | 90 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
Chin-up | 3 × 8 | 2 min | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
Assisted pull-up | 3 × 10 | 90 sec | ||
Lat pulldownwide grip | 3 × 10 | 90 sec | ||
Neutral-grip pulldownclose grip, V-handle | 3 × 10 | 90 sec | ||
Single-arm pulldown | 3 × 10/side | 90 sec | ||
Straight-arm pulldown | 3 × 12 | 60 sec | ||
Dumbbell pullover | 3 × 12 | 60 sec | ||
| Dumbbells: log one, not the pair. | ||||
| Back · horizontal pull | ||||
Barbell row | 3 × 8 | 2 min | ||
T-bar rowor chest-supported row | 3 × 10 | 90 sec | ||
Seated cable row | 3 × 10 | 90 sec | ||
Machine row | 3 × 10 | 90 sec | ||
One-arm dumbbell row | 3 × 10/side | 90 sec | ||
| Dumbbells: log one, not the pair. | ||||
Chest-supported dumbbell row | 3 × 10 | 90 sec | ||
| Dumbbells: log one, not the pair. | ||||
Machine high row | 3 × 10 | 90 sec | ||
Inverted row | 3 × 10 | 90 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
Table row | 3 × 10 | 90 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
Doorway row | 3 × 12 | 60 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
Backpack row | 3 × 12 | 60 sec | ||
| Log what is in the backpack. | ||||
| Heavy pull | ||||
Deadliftconventional · do this first if it's on today's list | 3 × 5 | 3 min | ||
Trap bar deadlift | 3 × 6 | 2–3 min | ||
Sumo deadlift | 3 × 6 | 2–3 min | ||
Rack pull | 3 × 6 | 2–3 min | ||
| Rear delts · traps | ||||
Face pull | 3 × 15 | 60 sec | ||
Rear delt flydumbbell, bent over | 3 × 15 | 60 sec | ||
| Dumbbells: log one, not the pair. | ||||
Reverse pec deck | 3 × 15 | 60 sec | ||
Cable rear delt fly | 3 × 15 | 60 sec | ||
Prone Y raise | 3 × 12 | 45 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
Shrugdumbbell or barbell | 3 × 12 | 60 sec | ||
| Dumbbells: log one, not the pair. | ||||
| Biceps | ||||
Barbell curlstraight or EZ bar | 3 × 10 | 60 sec | ||
EZ-bar curl | 3 × 10 | 60 sec | ||
Dumbbell curl | 3 × 12 | 60 sec | ||
| Dumbbells: log one, not the pair. | ||||
Incline dumbbell curl | 3 × 12 | 60 sec | ||
| Dumbbells: log one, not the pair. | ||||
Concentration curl | 3 × 12/side | 60 sec | ||
| Dumbbells: log one, not the pair. | ||||
Hammer curl | 3 × 12 | 60 sec | ||
Backpack curl | 3 × 12 | 60 sec | ||
| Log what is in the backpack. | ||||
Cable rope hammer curl | 3 × 12 | 60 sec | ||
Cable curl | 3 × 12 | 60 sec | ||
Preacher curlmachine or bench | 3 × 12 | 60 sec | ||
Machine curl | 3 × 12 | 60 sec | ||
Reverse curl | 3 × 12 | 60 sec | ||
Pick 4–5 · compounds first
Legs
Quads, hamstrings, glutes, calves
| Exercise | Sets × reps | Rest | Log | |
|---|---|---|---|---|
| Quads · compound | ||||
Back squat | 3 × 8 | 2–3 min | ||
Front squat | 3 × 6 | 2–3 min | ||
Goblet squateasier on the lower back to start | 3 × 10 | 90 sec | ||
Bodyweight squat | 3 × 15 | 60 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
Backpack squat | 3 × 12 | 90 sec | ||
| Log what is in the backpack. | ||||
Smith machine squat | 3 × 8 | 2 min | ||
Hack squat | 3 × 10 | 2 min | ||
Leg press | 3 × 10 | 90 sec | ||
Walking lunges | 3 × 10/leg | 90 sec | ||
Reverse lunge | 3 × 10/leg | 90 sec | ||
| Dumbbells: log one, not the pair. | ||||
Bulgarian split squatback foot on a bench | 3 × 10/leg | 90 sec | ||
Step-up | 3 × 10/leg | 90 sec | ||
| Dumbbells: log one, not the pair. | ||||
Leg extension | 3 × 12 | 60 sec | ||
| Hamstrings & glutes | ||||
Romanian deadlift | 3 × 8 | 2 min | ||
Good morning | 3 × 10 | 90 sec | ||
Backpack Romanian deadlift | 3 × 12 | 90 sec | ||
| Log what is in the backpack. | ||||
Backpack swing | 3 × 15 | 60 sec | ||
| Log what is in the backpack. | ||||
Seated leg curl | 3 × 12 | 90 sec | ||
Lying leg curl | 3 × 12 | 90 sec | ||
Hip thrustbarbell or machine | 3 × 10 | 2 min | ||
Glute bridge | 3 × 12 | 60 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
Cable glute kickback | 3 × 12/leg | 60 sec | ||
Hip abduction machine | 3 × 15 | 60 sec | ||
Hip adduction machine | 3 × 15 | 60 sec | ||
Back extension | 3 × 12 | 60 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
Superman | 3 × 12 | 45 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
| Calves | ||||
Standing calf raise | 3 × 15 | 60 sec | ||
Seated calf raise | 3 × 15 | 60 sec | ||
Leg press calf raise | 3 × 15 | 60 sec | ||
Calf raise | 3 × 15 | 45 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
Pick 2–4 · train it as often as you like
Core
Abs, obliques
| Exercise | Sets × reps | Rest | Log | |
|---|---|---|---|---|
| Crunch pattern | ||||
Crunchfloor, hands at head or across chest | 3 × 20 | 45 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
Sit-upfull range, feet anchored | 3 × 15 | 45 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
Decline sit-uphold a plate for extra load | 3 × 12 | 60 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
Cable crunch | 3 × 12 | 60 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
Ab crunch machine | 3 × 12 | 60 sec | ||
Bicycle crunch | 3 × 15/side | 45 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
| Lower abs | ||||
Hanging knee raise | 3 × 12 | 60 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
Hanging leg raise | 3 × 10 | 60 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
Lying leg raiselegs straight, lower slowly | 3 × 15 | 45 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
Dead bug | 3 × 10/side | 45 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
Mountain climber | 3 × 20 | 45 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
| Holds & anti-extension | ||||
Plank | 3 × 30–45s | 45 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
Side plank | 3 × 30s/side | 45 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
Ab wheel rolloutfrom the knees, keep the back flat | 3 × 10 | 60 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
Hollow hold | 3 × 20–30s | 45 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
Farmer's carry | 3 × 30 m | 90 sec | ||
| Dumbbells: log one, not the pair. | ||||
| Rotation | ||||
Russian twist | 3 × 15/side | 45 sec | ||
| Bodyweight move: leave weight blank. Holding a plate? Log just the plate. | ||||
Cable woodchopper | 3 × 12/side | 45 sec | ||
Pallof press | 3 × 10/side | 45 sec | ||
0session streak
Log two sessions to light it.
+0%damage
Best0
This week
Weekly review
Your week, Monday to Sunday: sessions against your goal, food days and new bests. Finished weeks get a grade. A is your goal hit. S is the goal, six food days and a new best.
This month so far
You vs last month
This month against the same days of last month. Win the most rows to win the month.
Are you getting stronger?
Progress
One lift: your heaviest set each session. A group: how much stronger you are than when you started.
Are you covering everything?
Balance
One bar per week. Taller means more sets. The colours are push, pull, legs and core.
This month
Training calendar
Level 1
Bronze
0of 0 badges
This week
Quests
Three quests every Monday, 75 XP each, set by your weekly goal. Clear all three for 150 XP, a chest and a throw of the dice for a streak shield: two faces in six.
Three small ones every day, 20 XP each. All three in a day is 60 XP and 25 gold.
The monthly quest earns that month’s badge and 500 XP.
Three small ones every day, 20 XP each. All three in a day is 60 XP and 25 gold.
The monthly quest earns that month’s badge and 500 XP.
Today
Closest to unlocking
Next up
Today
0kcal left
Perfect day
0/ 2.5 L
NewSnap your plateTake a photo of your meal. It spots each food and works out the calories.
No weigh-in today
Tap an item to edit it
Today's log
Lit bars landed in the zone
Week
Weigh in each morning, same conditions
Bodyweight
What you ate against what the scale did
Calorie check
Map 1 · The Isle
World
Tap a land to hunt there. Every set you log hits that monster. A new land opens every 10 levels.
Kills pay XP, gold and chests. Every 10th kill in a land is its boss.
Some monsters are weak to a passive: a weapon with it hits them 50% harder.
The dungeon opens at level 10, a new boss every Monday. The raid opens at 20, a new boss every month.
Kills pay XP, gold and chests. Every 10th kill in a land is its boss.
Some monsters are weak to a passive: a weapon with it hits them 50% harder.
The dungeon opens at level 10, a new boss every Monday. The raid opens at 20, a new boss every month.
From level 10
Dungeon
From level 20
Raid
This month
Raid
A new boss every month, sized to your level when his month begins. Every set you log is a hit on him. A personal best, a quest or your protein on a rest day hits harder.
Beat him before the month ends for 750 XP and a raid chest. One time in six he gets back up enraged, with a better chest.
Hunting on the map sends your sets there instead.
Beat him before the month ends for 750 XP and a raid chest. One time in six he gets back up enraged, with a better chest.
Hunting on the map sends your sets there instead.
Signed in
Account
This deletes everything: sets, food, weigh-ins, badges and your level. It cannot be undone. Back up first.
Your targets
Goals
Sessions a weekYour weekly goal
6
Track foodQuests for logging food, protein and calories
Track weightWeigh-in quests, and the weigh-in on Food
Track waterA bottle by your calories that fills as you drink
Calorie and protein targetsSet them in Food, under Targets
In the gym
Training
Game modeBosses, loot and the World tab
Weight unitLifts and body weight
Where you trainGym: every lift
What you have at home
Bar weightTap to change
Reset this weekClears this week. Tap twice
Exercise guidesThe moving figure and the muscles it works when you open a lift
RemindersA nudge the evening your streak would end, and when the raid is nearly over
Start the rest timer when I save a set
Sound effectsThey play over your music
VibrationA buzz when a set lands
Opening animationThe vault doors at the start
This phone
App
Usage statsAnonymous: which pages get used and whether people come back. Never your sets, food or weight.
IntroThe questions, your plan and the welcome, from the start.
Page tipsEach page shows its tips again the next time you open it.
VersionBuilt 20 Oct, 20:58
Test modeA sandbox on this phone. Chests on tap. Nothing touches your account.