Each 12-week cycle runs in four blocks. Weeks 1–4 (Foundation) build volume at 10–12 reps. Weeks 5–8 (Build) add a set and slow the lowering phase. Weeks 9–11 (Peak) push heavier with drop sets. Week 12 is a deload so you start the next cycle fresh.

Every new cycle swaps in new variations of each lift so your muscles see new angles, and asks you to beat your logged weights from the previous cycle. Cycles 1–3 each use a different set of variations. From cycle 4 on, the variations repeat with an extra set on your main lifts, and you aim to beat the cycle three back.

Three options every day. The gym session is the main plan. Bodyweight 30 is a full-body session for days you can't reach the gym; it gets harder each block too. Mobility 10 targets a different area each day, and works as a warm-up, cool-down, or on its own.

Logging. Every lift has a row for each set where you enter weight and reps. Circuits log reps per round, and treadmill work logs speed and incline. Faded numbers in empty boxes are last week's results, so you know what to beat. Tap "Copy last week" to start from those numbers.

PRs and suggestions. Beat your best set on a lift (more weight, or more reps at the same weight) and you'll get a New PR alert. The lift goes onto My PRs. Each week, the app uses your PRs to suggest a weight that fits that block's rep range. In a new cycle, it estimates a starting weight from your PR on the version of the lift from the previous cycle.

Demos. Every exercise except treadmill work has a Watch demo button. It opens YouTube showing short how-to videos for that exact movement.

Missed a day? Tap Skip workout. The day counts as finished, so the week and cycle move on as normal. If you skip a lifting day once, next week's suggestion holds you at the same weight. If you skip it two or more weeks in a row, the suggestion drops about 10–15% so you can ease back in.

Bodyweight timer. Tap Begin workout above the circuit for a guided session: 10 seconds to get ready, then every work and rest interval. The screen turns red while you work and green while you rest. A voice names each move and counts down 3, 2, 1 at the end of every interval, with matching chimes. You can pause, skip, or mute the voice. Lock your phone or switch apps and the chimes keep going, with your progress showing on the lock screen. When you finish, the workout is marked complete automatically.

Mobility timer. Tap Begin workout on the Mobility 10 tab. Before each drill there's a short countdown (10 seconds before the first, 5 seconds between drills). Each drill then runs for 2 minutes, with voice and chime alerts at 30 seconds and 10 seconds left. It works with the phone locked, just like the bodyweight timer.

Cardio and breathing timers. Tap Start timer above each part of a cardio day. On Intervals day, the treadmill timer calls every hard and easy interval and warns you 10 seconds before each hard one so you can speed up; the dumbbell finisher runs like the bodyweight circuit. On Fat-loss engine day, the walk timer calls each incline change or flat jog, and the core circuit runs 40 seconds on, 15 off. On Recovery day, the box breathing timer paces you through in 4, hold 4, out 4, hold 4 for about 5 minutes. Finishing the last timer of the day marks the workout complete.

Rest timer. Tap a red rest button to start it. It turns green and counts down, and tapping it again stops it. A voice calls out 30 seconds, 10 seconds, then 3, 2, 1, with chimes at the same moments. Use the Voice button on the timer bar to mute both. If you lock your phone or switch apps, the countdown shows on the lock screen and in the now-playing area, and the chimes keep going.

Maxed out the 50 lb dumbbells? Keep progressing by lowering over 4 seconds, pausing at the bottom, doing 1.5 reps, or switching to the single-leg/single-arm version.

Equipment: dumbbells 5–50 lb, a treadmill, an ab mat, and an adjustable bench.

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