What it costs
Nothing.
All twenty-four weeks, the movement screen, the baseline tests, the logbook, the fuel targets and the method library. No card, no account, no trial that expires.
What you get
- All four phases, weeks 1 to 24
- The six-test movement screen, with automatic exercise substitution
- The six baseline strength tests, and starting loads worked from them
- Guided workout mode with a rest timer and set-by-set logging
- Fuel and recovery targets that correct against your weekly trend
- The full method library and the graded evidence page
- Export your whole ledger at any time, as one file
What it costs you instead
Three to four sessions a week for the first eighteen weeks, most under an hour, and one session every four to six days after that. Writing down every set. Twenty-four weeks of it.
That is the real price and it is not a small one. The programme only works if the logbook is filled in, because beating your last logged number is the entire mechanism — there is nothing else driving it.
The catch
What you should know before starting
Nothing is charged and nothing is sold, so there is no subscription to cancel and no refund to claim. The refunds page says the same thing in more words.
Your training data lives in your browser, on one device. There is no account and no server copy, which is why nothing about your body is ever sent anywhere — and also why clearing your browsing data deletes your history permanently. The app asks you to export a backup at the end of every week and before anything destructive. Those prompts are the only protection there is, and they only work if you act on them.
An app also cannot watch you move. If you can afford a handful of sessions with a coach at the start, that is a better use of money than any app, this one included.
Questions
Before you start
Do I need a gym membership?
Effectively yes. The programme leans on machines — leg press, chest press, pulldown, cable row, leg curl — particularly in the first half, because they let a beginner work genuinely hard without technique being the limiting factor. A well-equipped home gym with adjustable dumbbells and a bench can run most of it with substitutions, but you would be working around the programme rather than with it.
I have never trained before. Is this too advanced?
The first four weeks assume no experience at all: nothing goes near failure, every exercise carries a form cue, and the movement screen runs before you load anything. That said, an app cannot watch you squat. If you can afford a handful of sessions with a coach at the start, that is a better use of money than any app, this one included.
What happens after week 24?
You will have five to six months of logged data and a clear read on how you respond to low-volume, high-effort training. Week 12 and week 24 are retest points against your original baselines. There is nothing after week 24 — no continuation programme is written, and saying one exists when it does not would be the easiest lie on this page. Export your ledger and take it wherever you go next; the file is yours and it is readable without this app.
Where is my data stored?
In your browser, on the device you are using, and nowhere else. Nothing about your body, your training or your weight is sent to any server — there is no analytics event in this product that carries a bodyweight, a load or a calorie figure. The trade is that clearing your browser data loses your history, which is why the export exists and why the app nags you to use it.
Start week one
The movement screen and the baseline tests come first, so the first session is calibration rather than training. Read the safety page before you load anything.