LET'S GO 💪

Today

Full Body
Reset

~70 min · 9 exercises · You've got this

Progress0 / 9 done

Warm-Up

Incline Treadmill Walk

8 minutes

Or jump rope. Just get moving.

⏱ 8 min timer

Block 1 — Legs + Abs Superset

Goblet Squat

3 × 12 reps

Heels down, chest up. Go to Dead Bug right after each set.

lbs

⏱ 90s rest

Dead Bug / Hollow Hold

3 × 30 sec

Between goblet squat sets. 30s on, 30s off.

⏱ 30s timer

Bulgarian Split Squat

3 × 8 reps / leg

Lean 30° forward, push hips back, drive through front heel. It hurts. Good.

lbs

⏱ 90s rest

Plank

3 × 40 sec

Between split squat sets. Hips level. Breathe through it.

⏱ 40s timer

Block 2 — Posterior Chain

Romanian Deadlift

3 × 12 reps

Hinge at hips, feel the hamstring stretch. Drive hips forward coming up.

lbs

⏱ 90s rest

Glute Bridges

3 × 15 reps

Squeeze hard at the top for 1 full second. Don't rush it.

⏱ 60s rest

Block 3 — Upper Body

Lat Pulldown / Bent-Over Row

3 × 10 reps

Pull elbows down and back. No momentum. You control the weight.

lbs

⏱ 75s rest

DB Chest Press

3 × 10 reps

Press up and slightly in. Don't flare elbows too wide.

lbs/hand

⏱ 75s rest

Lateral Raises

3 × 12 reps

Slow and controlled. If you're swinging, go lighter.

lbs

⏱ 60s rest

Bicep Curls

3 × 12 reps

Elbows PINNED. Don't swing body. Slow on the way down.

lbs

⏱ 60s rest

⚠️ The Only Rule

You don't have to feel like it. Water + coffee, then leave. Don't eat first. Don't scroll first. Just go before your brain catches up.

Your Gains 📈

Weights & sessions over time

0

🔥 Streak

0

Sessions

This Month

Weight History

Your Rules ⚡

Tap to check off your pre-gym ritual

Pre-Gym Ritual

💧

Water first

Before coffee. Before your phone. This is step one, always.

💊

Creatine (3–5g)

In water. Takes 10 seconds. Just do it.

☕

Coffee → bag → out the door

No scrolling. No stalling. Leave before your brain stops you.

🎧

Playlist on before you arrive

Pick it on the way. Not at the gym.

Accountability Rules

🚫

Skip = log it + add 5 min cardio next time

No silent skips allowed. At minimum, open this app.

⚡

Can't do full workout? Do 2 blocks.

Partial credit counts. Just start Block 1.

🔁

Missed a day? Reset. Don't quit.

One miss isn't failure. Start the streak again tomorrow.

ADHD Gym Mode

📌

One exercise at a time. Cover the rest.

Don't look ahead. Just do what's in front of you.

✅

Tap the checkmark right after each exercise

The dopamine hit is real. Use it to keep going.

⏱

Always use the rest timer

No wandering. Timer goes off = back to work.

After Your Workout

💬

Tell Claude your weights

Just say "Done! Goblet squat 20lbs, RDL 25lbs..." — Claude logs everything to Mem for you automatically.