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HomePush-up ChallengePull-up ChallengeHow It WorksFAQStart Your Challenge
HomePush-up ChallengePull-up ChallengeHow It WorksFAQStart Your Challenge

Build your 30-day plan

Five quick questions. Your plan is generated on this device and saved in your browser.

1. Which exercise?

2. Current maximum consecutive strict reps

3. Training experience

Used to adjust workload. It never prescribes more than your max supports.

4. Days per week you can train

5. Do you have pain or an injury affecting this exercise?

If you have a medical condition or concern, talk to a healthcare professional before starting a strenuous program. Pull-ups need a secure bar; assisted work needs a resistance band or a sturdy chair.

Please get guidance first

You reported pain or an injury affecting this exercise, so we have not built a demanding routine. Please see a doctor or physiotherapist before starting or changing exercise that aggravates your symptoms.

If a professional has already cleared you to train, you can continue with a gentler plan with lower workload. Stop any exercise that causes pain.

How streaks work. Your streak counts scheduled workouts completed in a row. Recovery days do not count as workouts and do not break the streak. Missing a scheduled workout resets your current streak to 0, but your longest streak and completed history stay. The calendar day counter is separate: it shows how far through the 30 days you are, whether or not you trained. Tick each exercise as you finish it; the day completes when all are ticked, and ticks are saved. Workouts can only be done on their own day. Progress is stored only in this browser on this device and may be lost if you clear browser data. There is no cloud backup or sync.
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