Day one, week one, week twelve.

Sign in with Google or an email address. The app asks what you want: build muscle, get stronger, both, look a certain way (and which part), bring up one part (and which), or train for a sport, then how long you have been lifting. It recommends one path and says why, in your own answers, with the three phases laid out: what each does, how many days, what the sessions are. Not convinced? Every other program is underneath, grouped, and tapping any one shows its four weeks and its sessions before you commit. Sex is asked for your strength levels; it does not decide your program.

Then your starting weights. If you know your one-rep maxes, type them. If you know a weight and a rep count, the app estimates them. If you have no idea, pick the RPE week: your first week asks for weights that feel like a 7 out of 10, and the maxes are calculated from what you lifted.

Bodyweight and sex go in so your strength levels can be worked out against a standard that fits you. Tell it what is in your gym and it swaps exercises you cannot do. Pick a voice, plain or tactical, and a theme. That is setup.

Open the day's session and every set of the main lift shows a weight and a rep count, worked out from your max and the week's percentage. Accessories show last week's weight and the rule for moving up. Tap any target and the app shows the arithmetic behind it.

Gym Mode is the same session drawn to be used at arm's length: one exercise at a time, the target in big type, the plates to load per side, a rest timer that starts when you tick a set, and a session clock that survives the phone locking. Type the weight and reps, tick, rest, next.

Before you start, there is an optional readiness check: four sliders for sleep, stress, energy and soreness. A low score makes the day lighter, by 8 or 15 percent; a high one nudges it up 5. Skip it and the day is as programmed.

Finish and you get a summary and a share card: tonnage, best lift, and whether you beat your ghost.

From week two, every session shows the ghost: what you lifted last week on the same exercises, as a figure to beat and a ring to close. You can race your best ever, the same week last cycle, or a squad mate instead. The ghost, in full ➔

At the end of the week the app asks one question: how did the main lifts feel? Crushed it raises your maxes 2.5 percent, just right leaves them, too heavy drops them 2.5. Your next week's weights come from the answer.

That is one of four ways a max can move, and they all go through the same door. If a main lift came up short on two sets at the prescribed weight, the app offers to lower just that lift. On Trinity 3.0, a top set taken past its minimum proposes a rise when the estimate clears two percent, capped at five percent a week; and the test week at the end proposes the single you actually hit as your new max. Each one is shown as a before and after with the sets it came from, and nothing changes until you say so. Your history records every change, and the "why this weight" sheet can trace any target back to it.

Week four of every block is a deload: lighter on purpose, and the ghost sits it out.

A cycle is three four-week blocks. At the end of the third, the app shows what changed: each max then and now, the strength levels you crossed, how many sessions you did against the plan, total tonnage. Then where you stand. Then it asks one thing before showing what is next: still the goal? Keep it or change it, and the path re-plans underneath, with one button to start the next block.

If you need a week off, take it. The map moves back a week and waits. The path, in full ➔

Stats. Levels first, then weekly tonnage, each lift over time, a PR board you can share, and a heatmap of every day you trained. Walks, runs and games go in as other activity: they mark the day without pretending to be a session.

Missions and seasons. Three missions a week (turn up, beat your ghost, hit a tonnage) pay XP. XP climbs eight ranks inside a thirteen-week season that resets for everyone, so the ladder is always a race. Your levels and PRs never reset.

Squads. Up to five people on one code, with a feed, shared missions and a weekly recap. How squads work ➔

Two voices. Everything above is written in the app's plain voice. Switch to tactical in Settings and Gym Mode becomes Field Mode, the ghost becomes Shadow Ops, the path becomes the campaign. Same numbers, different words.

The trial is the full app, no card. When it ends the app shows the plans and you decide. Nothing is charged without you choosing it.