The manual
Everything the app does and where to find it. Two minutes, then get back to work.
The three rings are your week: Training counts completed workouts against your plan, Fuel counts days with at least one logged meal, and Check-ins counts days you showed up. The percentage in the middle is all of it together.
The week strip up top marks each day — green dot means you did something that day, orange is today.
The This Week row shows every workout in your current plan week. The orange card is up next — tap it to train.
Your streak is consecutive days showing up. Completing a workout counts automatically. On rest days, the 1-tap Daily check-in on Home keeps it alive.
Miss a day and it resets. That's the point.
Each workout shows its minutes, phase, location, and estimated burn, plus every exercise with sets, rest, and target muscle. Tap an exercise for step-by-step form cues — setup, movement, what not to do — then log your sets right there.
Done for the day? Smash LOCK IT IN at the top of the tab. That banks the workout, bumps your streak, and fills the ring.
Short on time? Flip on Minimum Version to cut the session to its essentials — it still counts.
You can move a workout to another day, edit its exercises, or log an off-plan session freestyle.
Your plan is built by AI around your goal, experience, schedule, and equipment. Want a new one? Tap 'New plan · Tune with AI' at the bottom of Train.
Tune Your Plan lets you tweak any setting for that generation only — your saved profile doesn't change. Generation takes about 20 seconds.
You can also build a plan from scratch or copy one you already have. Old plans stay in your library.
Your daily calorie target is computed from your stats: BMR, activity, then your goal's deficit or surplus. The math is shown right on the Fuel tab — no black box.
Log meals by search, barcode scan, or quick-add. The gauge shows what's left today; protein, carbs, and fat track underneath.
Adjust the target or the deficit anytime — half a pound a week or a full push, your call.
Want the food side planned for you? Open Fuel and tap Custom Meal Plan. Pick your eating style (anything, high-protein, vegetarian, vegan, pescatarian), any restrictions, foods you won't eat, and your go-to's — the AI writes a 7-day plan that hits your calorie and macro targets. Takes about a minute.
Every meal lists real portions, and one tap on LOG drops it straight into today's food log.
It's optional and on-demand — nothing generates unless you ask. Rebuild with new preferences whenever; the new plan replaces the old one.
Weight trend shows your last 8 weeks with a projection of where you're headed. Deficit adherence shows the last 14 days against your target — orange bars stayed under. Training volume tracks total pounds lifted per week.
The charts start when you do: log weigh-ins, meals, and sets and they fill in.
Weekly check-in photos (front · side · back, same lighting) and body measurements live here too.
A direct line, any time. Form checks, programming questions, food swaps, mindset on the days you don't want to show up. It knows your plan and your goal.
Included in every paid plan — 200 messages a month.
Install the app on your phone (Settings → Install on your phone) — it runs full-screen and works at the gym.
Light or dark mode, meal reminders, and data export all live in Settings.
Stuck on something? support@4thplacefitness.com — real human, real answer.
