Weigh yourself a couple times a week, same time of day (mornings are best). I’ll read your pace and tell you whether to eat more or less. Current: —
New to lifting? Read this first
The whole game, in 3 rules
1. Add a little each week (progressive overload). Muscle grows when you make the work slightly harder over time — one more rep, or a bit more weight. This app tracks last time’s numbers and tells you exactly when to go up. That’s the engine of all of this.
2. Eat in a surplus. You can’t build much new muscle without extra fuel. Hit your calorie and protein targets most days. Protein is the building block — aim for your number even on rest days.
3. Sleep & recover. You get bigger between workouts, not during them. 7–9 hrs of sleep does more than any supplement.
Why full-body, 3× a week?
It’s the most muscle for the least time. Each muscle gets trained ~3×/week, which research links to faster growth than hitting it once. Three ~40-min sessions (e.g. Mon / Wed / Fri) with a rest day between beats five long ones for a busy beginner.
How heavy do I start?
Lighter than you think. Pick a weight you could lift a few more times than asked, leave 2–3 reps “in the tank,” and nail the form. The app bumps you up automatically once you hit all your reps — you’ll get strong fast from a light start.
What do the numbers mean?
3 × 6–10 means 3 sets of 6 to 10 reps. Hit the top number (10) on all 3 sets → next time the app adds weight. Miss it → you repeat and try for more reps. Rest ~90 sec between sets (there’s a timer).
What actually matters
Show up 3×/week, beat your last numbers a little, eat enough protein, sleep. That’s ~95% of it. Everything else is detail. You’ve got this.
Homemade Mass Shake
1 cup dry oats
2 tbsp peanut butter
1 banana
1 scoop whey
1 tbsp honey + 5g creatine
These are your quick-add buttons on the Today tab. Edit a food to fix its macros, or delete ones you never use. Anything you scan or add as a custom food can live here too.
Tap any slot to swap the exercise. Every move is filtered to your gear (bench, barbell, EZ bar, cable stack). Titles name the muscles worked. The picker shows the whole library grouped by body part, with photo + video demos.
Creatine Monohydrate
The single most-proven, cheapest mass + strength supplement that exists. 5g every day, any time, no loading needed. Unflavored powder vanishes into your shake — perfect if flavor isn't your thing.
Whey Protein
The fastest way to hit ~160g protein when eating is a chore. 1–2 scoops/day (≈24g each) in milk or your shake. Get plain/neutral and hide it in cold liquid.
Mass Gainer (optional)
A shortcut to 600–1250 liquid calories. The homemade shake on the Food tab is cheaper and does the same job — buy a gainer only if convenience wins.
The Small Stuff
Vitamin D3 + a basic multivitamin if your diet's narrow. A little extra salt/electrolytes if you sweat a lot. None of these build muscle — creatine, protein, food, and sleep do.
Not medical advice. Supplements are loosely regulated — look for third-party tested labels (Informed Sport / NSF), and check with a doctor before starting anything if you have any health conditions.