Not quick tips — the actual reasoning behind how to train and eat, so you can make good decisions even on days the app isn't open in front of you.
A full no-equipment weekly split, how to keep progressing without weights, and the mistakes that stall people after the first month.
The one principle behind almost every strength and muscle gain — five ways to apply it, how fast to progress, and why deload weeks matter.
Should you eat in a surplus or a deficit right now? Signs for each, how big the adjustment should be, and whether recomposition is realistic.
Form cues and common mistakes for all 91 exercises in the programme — gym, dumbbell and bodyweight.
The formulas behind BMI, BMR, TDEE, macros and one-rep max — what each number means and what it cannot tell you.
Answer five questions and the app builds all of this — training, nutrition, progression — into one programme for you.