Where you stand, and where you are going.

Squat, bench, deadlift and press each get a level: Beginner, Novice, Intermediate, Advanced, Elite. The level comes from your max against your bodyweight, on a standard that scales with bodyweight and is different for men and women, so a 60 kg lifter and a 110 kg lifter are measured fairly.

Each lift says how many kilos to the next level and, once the app has a few weekly reviews to go on, roughly when at your current rate. Your overall level is the one at least two lifts have reached. A lift two levels behind the others is flagged as holding you back, and that is where the path puts a specialist block.

Levels never reset. They move when a max or your bodyweight does, and crossing one is announced.

Twelve four-week blocks, a year. Each twelve-week cycle is bracketed so you read the year as cycle, specialist block, cycle, specialist block, cycle, spare. The app lays out a route from where you are, with one line of reason for every block.

Two things decide the route. Your goal decides which cycles come and in what order: the main line is Trinity, then Trinity 2.0, then Trinity 3.0; get stronger puts the Strength path first; look a certain way puts Olympus, Artemis or Aphrodite first; bring up one part puts that specialist in first. Your lifts decide the blocks between cycles: a lift a level behind the others gets its specialist, Atlas for the press, Minotaur for the bench, Kraken or Valkyrie for the deadlift.

Tap any future block to swap it for another of the same length. What you swap stays swapped; the app rebuilds around your choices, never over them. A checkpoint sits at the end of every cycle, and the Home tab and the Train tab both say how far off it is.

Every target in the app is worked out from a max, so the maxes have to be right, and the app has four ways of keeping them so. All four propose; none of them acts without you.

The weekly review. How did the main lifts feel? All four move together by 2.5 percent, or stay. Right for a week that was hard or easy across the board.

The miss check. One session, one lift, two sets short at the prescribed weight: that lift's max is probably set too high, and the app offers to lower just that one, by a little. Going lighter on purpose never counts.

Top sets. On Basilisk, the second phase of Trinity 3.0, the first set of each main lift is taken as far as it goes. The estimate from that set moves the lift's max up when it clears two percent, capped at five percent a week, so the sheet follows you without running away.

The test week. Typhon, the last phase of 3.0, ends with a week of working up to a single on each lift. The number you hit is proposed as your new max, up or down, and flagged if it is a long way from the old one so a bad day does not rewrite your numbers.

Every accepted change is dated in your history with what it was and why, and the "why this weight" sheet on any target traces it back.

At the end of a cycle the app shows what changed: each max then and now, the levels crossed, sessions done against the plan, tonnage for the block. Then where you stand now. Then it asks whether the goal still stands, because goals change and twelve weeks is the moment to say so: keep it, or pick another, and the next block re-plans in front of you. Then the next block and why, with one button to start it. Finishing a cycle and starting the next one is the same action.

If you set up before the app asked about goals, it reads one from the program you are on and says so; the first handover is where you confirm it.

Need a week off? Take it from the handover. The map moves back a week and the next block waits until you are ready.