PPAL

Next Session

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PUSH —

Weight

—

—kg

7-day rolling average

Lost

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Rate / wk

—

Phase 1

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Today's Habits

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Streak

— consecutive days logged

0

PUSH

PULL

ARMS

LEGS

Auto: —

Session Date

History

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Logging for

—

Date

Weight (kg)

Calories

Protein (g) · floor 175g

Steps

Recovery —

Habits

Notes

🍽 Meals

—

Search food

Recent

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Weight Trend

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Daily 7-day avg Target

Habits — Last 14 Days

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Lift Progress

CURRENT vs START

🏆 Personal Records

ALL-TIME BEST

Weekly Volume

TONNAGE · LAST 6 WEEKS

Total weight lifted (kg × reps). During a cut, watch for sustained drops — they signal under-recovery.

Body Measurements

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Profile

Name

Optional · shown on Today

Sex

Used for calorie estimates

Age

Used for BMR calculation

Body weight (kg)

Latest weight

Height (cm)

Used for BMR

Activity level

For TDEE calculation

Daily step goal

Auto-ticks habit when reached

Program start

Day 1 of Phase 1

Est. TDEE

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Cut Plan

Phase 1 target (kg)

8 weeks · ~1kg/wk

Diet break (weeks)

Maintenance reset

Phase 2 target (kg)

4 weeks · final cut

Calorie Targets

Phase 1 daily kcal

Cutting

Diet break daily kcal

Maintenance

Phase 2 daily kcal

Lower

Protein floor (g)

Non-negotiable

Rest Timer

Compounds (sec)

Rep range max ≤ 10

Mid-range (sec)

Rep range max 11–12

Isolation (sec)

Rep range max ≥ 13

Sound when done

Beep + vibrate

Exercises

Data

Re-run setup

Walk through the onboarding wizard again

Export backup

Save your data as JSON

Import backup

Restore from JSON file

Reset everything

Wipe all data (irreversible)

PPAL · v1.0 · LOCAL ONLY

SAVED

REST

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