Every program and system

A personalized 28-day plan

A Day 1 – 28 calendar with training and rest days, and a clear completion percentage.

Automatic program matching

You are matched to a program from your goal, level, weekly days and training environment.

Weekly review and a Day 28 report

Every week: progress, maintain or deload — plus a full report at the end of the cycle.

A third, independent training track

Fully separate from the Gym and Home programs — joining it never changes your assigned plan.

4 phases x 7 days

Foundation, Build, Intensify, Peak — each phase changes rounds, reps and rest.

Circuit Trainer Mode

Warm-up, timed circuits with rest countdown, then a finisher — one movement on screen with video and cues.

No machines, and no bar if needed

Bodyweight only, with a complete alternative pulling path when there is no pull-up bar.

Built-in safety guard

Push/pull balance, no stacked impact days and enforced recovery — auditable in the admin dashboard.

Day 28 assessment

The Day 1 test repeats at the end so you can measure progress in numbers.

Men

Strength, muscle, fat loss or recomp.

Women

Toning and strength with the priority areas you choose.

Kids & teens 6 – 17

Age bands, mandatory guardian consent, and caps on intensity and set count.

Youth safety programming

Age-inappropriate exercises are swapped automatically and nutrition is growth-first.

Gym training

Machines and free weights with week-over-week load progression.

Home workouts, no equipment

Progression through reps, time and difficulty instead of added weight.

Home / gym switching

Switch environment at any time; every exercise has a matching alternative.

Cardio

18 activities, every session structured warm-up, main block and cool-down at a set RPE.

Trainer Mode

One exercise on screen: video, cues, sets and reps, and a rest timer.

A demo video for every exercise

76 exercises, each with a full-frame demonstration video.

Technique and coaching cues

Setup, movement, breathing and common mistakes for each exercise.

Readiness check

Sleep, stress and soreness before training — it can lower session volume, never raise it.

Post-workout feedback and adaptive progression

Too easy / just right / too hard drives next week's loads, with plateau and fatigue detection.

Body goal and target areas

Your target physique and chosen areas change how volume is allocated.

Personal calories and macros

Calculated from gender, age, height, weight, goal, activity level and training days.

A full eating day

3 main meals plus 1 – 3 snacks — not just three meals.

Recipes and portions in grams

166 Kuwaiti and international meals, every quantity in grams with macros from that exact amount.

Meal swaps and alternatives

Calorie- and macro-matched alternatives for every meal and snack.

Day flexibility

Skip a meal, log extra food or fruit — the rest of the day rebalances automatically.

Dietary preferences, allergies and dislikes

Foods you avoid entirely (allergies) and foods you dislike — allergies are never relaxed.

Adaptation from your results

Hunger and weight change adjust calories in small steps, with protein protected.

Adult vs kids/teen logic

Adults follow body-goal energy; ages 6 – 17 follow healthy growth with no aggressive deficit.

Grocery list

A shopping list built from your own quantities for the days ahead.

Weight tracking

Dated weight history with trend and change from your starting point.

Body measurements

Waist, arms, chest and more — weekly, monthly and 28-day change.

Workout history and strength

Every set stored: weight, reps and strength progress.

Daily activity goals

A personal target for steps, active calories and exercise minutes, computed from your profile.

Apple Health and Health Connect

Inside the mobile app: read steps, workouts, heart rate and sleep with your permission, and disconnect at any time.

Weekly summary and insights

Consistency, load and a clear recommendation for the coming week.

A running assessment before any plan

Experience, weekly volume, longest run and continuous minutes decide your level and which pathways open.

10 running pathways

Beginner, 5K, 10K, half, marathon, base, speed, tactical, return to running and youth.

A plan built around your race date

Base → build → race specific → peak → taper → race week, with a week count calculated instead of a fixed template.

Pace, effort and heart-rate guidance

Paces from your 5K/10K time or your watch, with RPE and the talk test always available.

Fueling and hydration for long sessions

Carbs, fluid and sodium per hour scaled to session duration, body weight and heat.

One training load across all tracks

Running, Gym, Home and Military share one load calculation that prevents fatigue stacking.

Running Load Guard

Watches load spikes, stacked impact days, hard-session frequency and pain flags — and can only make the week easier.

Progress, race estimates and readiness

Pace trend, consistency, 5K/10K/half/marathon estimates and marathon readiness — including wearable data.

Running Technique School

Lessons on posture, cadence, foot strike, breathing and arms — coaching without dogma.

A safe youth pathway

Ages 6–17 get fun, skill-first running — half marathon and marathon are never opened to them.

Arabic and English

Every screen in Arabic (RTL) and English (LTR) — switch language at any moment.

Subscription plans

Monthly, 3-month and yearly — with purchase restore and subscription management in the app.

iPhone app

A native iPhone app alongside the website, with Apple Health inside the app.

Control of your data

A clear privacy policy, support, and account deletion from both the app and the website.