Fixed slots. Select the exercise and enter your starting numbers.
Saved on device
Your training logChoose a workout to get started.
Choose exercises for the day you want to train, then tap Open Workout. You do not need to configure all five days first. Workout has no exercise dropdowns.
Week 1 / Day 1
Exercises selected in Program. Record working sets only.
Saved locally
Wellness check is optional.
Prefilled weight and reps are targets, not completed sets. Tap the checkbox only after performing the set. Extra working sets count toward actual volume but not the original SBS prescribed-set target.
This is a saved workout. Use Edit saved workout to correct entries. Earlier prescriptions and the loads you actually lifted are retained.
0 sets
Workout history
Saved sessions. Correct an entry without changing what you actually lifted in later workouts.
Recalculated TMs are derived from recorded results; completed session prescriptions and weights remain historical facts.
Training trends
Descriptive workload summaries from completed working sets.
Wellness & mesocycle review
Four brief self-reports before training. Observations, not a readiness score.
Optional · local only
This is a custom, nonvalidated set of monitoring items—not a diagnostic test or a measure of physiological recovery. Scores do not change SBS loads or training maxes. Never interpret a missing response as zero.
PRE-SESSION RECORD
Brief wellness check
~30 seconds
Self-reported hours, not sleep-stage tracking.
0 = none · 10 = extreme fatigue
0 = none · 10 = extremely high
0 = none · 10 = extremely severe
This is separate from the four monitoring measures and is not included in any score. Concerning symptoms warrant appropriate assessment, not a load adjustment suggested by the app.
No pre-workout check is required to log a session. Saving a correction preserves the earlier entry in your backup's wellness audit trail.
LONGITUDINAL REPORT
Mesocycle review
7-week SBS blocks
Review notes / next mesocycle
Document observations and decisions. Notes don't modify training prescriptions.
Privacy: wellness entries and review notes are stored locally in this browser and included in JSON backups. The backups are not encrypted. Avoid sharing them or keeping them on a shared device.
Progression Settings
Individual accessory rules are editable here. Main-lift SBS prescriptions remain fixed to the Excel preset.
Accessory rule: complete every prescribed set at the rep ceiling, using the scheduled load, before an optional increase is offered. Extra sets don't count. A logged last-set RIR below target prevents a suggestion; missing RIR triggers a review warning. Every weight increase requires your approval.
SBS main / auxiliary
Original Last Set RIR coefficients preserved.
Custom SBS coefficient editing remains outside the v0.5 scope.
Back + accessories
Select a training day and configure each fixed accessory slot. These changes affect new workout drafts, not completed sessions.
Export or restore data
Your records stay on this device and in this browser. A backup file is essential: browser data can be cleared or lost.
Export the complete program, saved workouts, autosaved drafts, pending corrections and correction history as one JSON backup.
No online account or cross-device synchronization. All data stays in this browser. Keep regular backups: private/incognito browsing or clearing site data can erase it.
Data & installation
Checking saved data…
Install from HTTPS; this HTML also runs offline as a local file.
Browser storage failed. Changes may not persist. Export your data immediately and use a normal browser window with available storage.
Installation: after free HTTPS hosting, open the URL in Chrome/Edge and choose Install, or on iPhone open it in Safari and use Share → Add to Home Screen. Installation does not synchronize data between devices. Offline availability requires visiting the hosted app once while connected and leaving its site data intact.
Backups are plain JSON files. Keep a copy in a private, safe location. Export before updating, changing browsers, clearing data or restoring a different backup.
Project scope
This is your personal training program. It does not modify SBS Strength Program last set RIR.xlsx, and uses no other athlete's exercise selections or maxes.