Forge the
frame you train for.
A focused log for the long build - every lift, every meal, every weigh-in in one place. Progressive overload on the bar, a steady surplus on the plate, and the trend line pulling up. Everything you enter stays on this device.
Add a rep before you add a plate. Earn the load.
Workout log
Log every lift, set, rep, and load. Each session shows total working sets and volume, so you can see the numbers climb week over week.
No lifts logged for this day yet. Name your first movement above.
Food & macros
Muscle is built on a caloric surplus. Log meals through the day and watch the bar fill toward your target. Hit it, then nudge it up as you grow.
Nothing logged today. Fuel up and record it here.
Bodyweight trend
Lean gaining is slow on purpose - roughly 0.25 to 0.5% of bodyweight a week. Log it often and read the trend line, not the daily scale noise.
No weigh-ins yet. Step on the scale and log your starting number.
Discipline & the science
One quote to set the tone, and the handful of principles that actually move the needle on lean mass.
Add a rep before you add a plate. Earn the load.
Eat in a small, steady surplus
Aim for roughly 250-500 kcal over maintenance per day. A modest surplus favours lean tissue and limits fat gain; chasing a huge surplus mostly adds fat you'll later have to cut.
Anchor every day with protein
Target about 1.6-2.2 g of protein per kg of bodyweight, spread across 3-5 feedings. Protein drives muscle protein synthesis and keeps the surplus working for muscle, not just fat.
Progressive overload is the whole game
Muscle grows when you ask a little more of it over time: add reps, add a small load, slow the tempo, or add a set. If the numbers in your log never climb, neither will you.
Hit each muscle 2× per week
Around 10-20 hard sets per muscle group per week, split over two sessions, is a reliable growth range. Train close to failure, leaving 1-3 reps in reserve on most sets.
Sleep and rest are when you grow
You build muscle between sessions, not during them. Protect 7-9 hours of sleep and give a trained muscle ~48 hours before hammering it again.
Lean gaining is slow on purpose
A realistic rate is roughly 0.25-0.5% of bodyweight gained per week. Faster usually means more fat. Track the weekly trend, not the daily scale noise.
Inspo board & routine generator
Pin the physiques and lifts you're chasing, pick the areas you want to hit, and forge a session built around them. Send it straight to today's log.
No inspo pinned yet. Upload screenshots from Pinterest or paste image links to build your board.