The Conscious Bodybuilder
Training decisions based on what actually happened.
This app logs your sessions and checks in on how you’re recovering, so I can adjust your programme based on facts, not memory. It doesn’t count steps, calories, or anything else.
See how it worksGood morning, David
Week 3 of 8 · Upper/Lower Split
Training streak
6 days
This week’s check-in
01 — Why it exists
One job, done properly
Most training apps try to do everything — steps, calories, sleep, mood — and end up doing nothing well. This one does two things: it records what you actually lifted, and it tells me how you’re recovering. That’s it.
The reason is simple. Coaching decisions are only as good as the information behind them. If you tell me from memory that squats felt fine three weeks ago, we’re both guessing. If the app shows me 82.5kg for three sets of five, and your soreness score has been climbing, I can actually do my job.
So there’s no macro tracking, no calorie counting, no step goals, and no syncing with your watch. Nothing to weigh, nothing to obsess over. Just the numbers that change what we do next.
02 — Getting set up
Two steps, five minutes
Add it to your home screen
I’ll send you a link. Open it in your phone’s browser and choose “Add to Home Screen” from the share or menu button. From there it behaves like any other app — no App Store, no Play Store, no account to create first.
A short one-time setup
Goals, training experience, days available, equipment access, starting weight and height, and any injuries or limitations. This is also where your daily protein target comes from. If I’ve already built your programme, it’ll be waiting for you.
A standard health screening
A short PAR-Q and a waiver, signed by typing your name. A “yes” on any health question doesn’t block anything — it just means I check in with you first.
03 — The four tabs
Always in the same place
Four sections, always along the bottom: Home, Train, Progress, and More. Here’s what each one does.
Good morning, David
Weekly check-in
Home
The weekly check-in
A greeting, your training streak, and three sliders: sleep, energy, and soreness. Add your bodyweight and an optional note if you want to flag anything.
It takes about twenty seconds. It’s also the single most useful thing you can do — it tells me whether to push you or back off, before you walk in the door.
Train
Calendar, programmes, challenges
Calendar — the month with your training days marked. Completed sessions show green, today is highlighted. Tap any day to see that session.
Programmes — your current programme with a progress bar, plus anything you own but haven’t started, and anything completed. A rehab programme can run alongside your main one; starting a different main programme pauses the current one rather than deleting it — nothing is ever lost. New programmes can be browsed and bought in-app.
Challenges — optional group challenges, joined and paid for in-app. You log a figure each week and choose a display name, so your real name is never on a public board. Your own position is always visible, even in private challenges, and you’ll get a reminder the evening one closes if you haven’t logged.
August 2026
Upper/Lower Split
ActiveWeek 3 of 8
Shoulder Rehab
Rehab5×5 Strength Block
Not startedSummer Cut
CompletedAugust Squat Challenge
£10 entry · ends in 12 days
Upper Body A
Week 3 of 8 · Exercise 2 of 6
Back Squat
Legs · keep chest tall through the sticking point
Last session: 3 sets · best 82.5kg × 5 · 4 days ago
Mark all remaining complete
Cancel session
Train — logging a session
Built for the gym floor
Each exercise card shows the muscle group and my coaching notes, plus your last session — so you know what you’re trying to beat. Auto-fill loads last session’s weights into every set; you only change what’s different. Tick a set as you finish it and a rest timer starts automatically, with presets for 30s, 60s, 90s and 2 minutes.
If a machine’s taken or something aggravates a joint, swap to a substitute exercise with one tap. Warm-up and drop sets are marked differently from working sets, and “mark all remaining complete” catches you up at the end. Rate your effort (RPE) when you finish, and cancel a session without saving if it goes wrong.
It works offline. Log a session in a basement gym with no signal, and it syncs the moment you surface. Nothing is lost.
Progress
Where the numbers live
Progress — charts for strength over time, weekly volume, bodyweight, and which muscle groups you’ve trained, so imbalances show up. This week’s totals, your check-in history, progress photos and achievements all live here too — along with form checks: submit a video of a lift and I’ll review it and respond.
Targets — lifts I’ve set for you to work towards, with a progress bar, your current best against the target, and my coaching note on each.
PRs — personal records on the six main compound lifts. Log a best set at any rep range and it calculates an estimated one-rep max, so you don’t have to test a true max to see progress.
Food — deliberately the simplest screen in the app. Four yes-or-no questions a day: clean food, no added sugar, hit your protein, no seed oils. No meals logged, nothing weighed. The one number it calculates is a daily protein target in grams, based on your sex, age, bodyweight, and training days — because protein is the intake figure that actually matters for holding muscle over 40.
Back Squat — est. 1RM
Muscle groups trained
Daily protein target
165g
More
The rest
Your full programme list and notification settings, which you can turn off at any time.
Messages and nudges
You can always reach me
Message me directly in the app, any time. You’ll also get the occasional automatic nudge — a well done on a personal best, a note if you’ve gone quiet, a nudge on returning after a gap. Those are honestly marked as automated. Anything that needs a real answer comes from me.
04 — What I see on my end
Just enough to do my job
I see your logged sessions and your weekly check-ins — nothing more. That’s what lets me adjust your programme between sessions, instead of guessing at your next appointment.
05 — Common questions
Questions
Do I need to download it from an app store?
No. It installs straight to your home screen from a link I send you — no App Store, no Play Store, no account to set up first.
What if I have no signal at the gym?
The workout screen works offline. Log your sets as normal and it syncs automatically once you’re back on wifi or signal.
Do I have to use the food tracker?
No. The four-question check takes twenty seconds a day, but it’s optional and skipping it doesn’t affect anything else in the app.
Can other people see my data?
No. I see your sessions and check-ins because that’s how I adjust your programme — nobody else does. In challenges, you choose a display name, so your real name is never public.
What if I miss a week?
Nothing happens. Log back in when you’re ready and pick up where you left off. There’s no streak-shaming and no penalty.
Do I need to fill in the check-in every week?
It’s the single most useful thing you can do for your programme, but missing one doesn’t break anything.
Consistency, not perfection
You don’t need a perfect week. You need enough weeks of honest data for me to see the pattern and adjust accordingly. Log the session, answer the check-in, and let the app do the remembering.