Features
A coach in your pocket — not just a logger
SSS Workout Assistant builds your plan, teaches you every move, tracks every set, and keeps nudging until you show up. Here's what you get, free.
Auto-generated custom plan
Answer a short onboarding — your body, goal, days per week and equipment — and get a full 7-day split (Push/Pull/Legs, Upper/Lower and more) tuned to your goal with the right sets, reps and rest.
Fully customizable routine
Own every day. Rename it, swap the split, add or remove exercises from the library, and tweak sets, reps, weight and rest — or regenerate from scratch anytime.
197+ exercise library
Every movement comes with an animated demo, target muscles, required equipment and step-by-step form cues so you always know what to do and why.
Set-by-set daily tracking
Open Today, see exactly what's next, and log each set as you go. No silent 'done' — your real work is what counts.
Streaks that punish excuses
A streak flame and a 30-day heat strip make consistency visible. Miss a day and you'll feel it.
Progress you can see
Training-load per session, muscle-group balance, and per-exercise strength progression with an estimated 1RM line — dependency-free charts over 30/90/all-time.
Nutrition targets
Daily calorie and macro targets computed from your profile (Mifflin-St Jeor) and adjusted to your goal, whether you're cutting, building or maintaining.
Relentless reminders
Web push nudges — morning plan, next-task nudge, stall alert and evening 'you haven't trained yet' — with a nag level from gentle to relentless.
Community forum
Talk training with other lifters — categories for form checks, nutrition and progress wins. Start a thread, reply, and get feedback from people chasing the same goals.
Cycle tracking
Optional period tracking that fits alongside your training — log cycles, see your predicted next start, and train with your body instead of against it.