Kohlrabi

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Active program

At a glance

Recent workouts

No workout in progress

Start blank, reuse a saved workout, or repeat your last session.

Saved workouts

Tap one to view, edit, or start it

Start from a proven program

One tap creates the whole program — workouts, sets, and progression rules included. Edit anything afterwards.

Fork experiment: if you already have an active program, the starter is saved to your library instead.

Create your active program.

Give the block a name, length, and a short focus. You can add its workouts in order next.

Progression rules

Defaults for this program. Exercise-level overrides remain editable inside each workout.
Progression for this programTurn off to stop progression suggestions for this program's workouts. Your last-session targets still show.
Progression mode

Linear adds the increment every session, no RPE needed.

Templates
Top-set RPE trigger
Default rep range
Time step
Advanced — weekly variation
Vary rep ranges by weekOptional undulating periodization on a fixed cycle. The schedule loops — short programs use the cycle's first weeks.
Vary % of 1RM by weekOptional weekly % wave for %1RM programs. Each program week can use its own percent.

Muscle map

Volume by muscle

Weighted volume. Secondary muscles receive 45% of the set’s volume.

Top exercises

Recent PRs

Muscle trends

Compared with the previous period

Appearance
Dark modeDark uses the Asterid palette; light returns to your light theme.
Theme
Swipe to delete
Desktop layoutWider multi-column layout for large screens. The phone layout stays the default.

Display & Units

How weights and effort are shown.

DUMBBELL WEIGHT ENTRY

EFFORT DISPLAY

DEFAULT TRACKING METRIC

WEIGHT UNITS

Pounds or kilograms for weights throughout the app.

Exercise defaults

Starting values when you add an exercise.

New exercises start with this many set rows (1–10).

Warm-up sets per exercise
Ladder

Weights round to 5 lb (2.5 kg). Timed exercises ladder seconds instead of reps.

Progression

Used for new exercises and programs.
ProgressionProgression suggestions and prompts on/off. Your last-session targets still show.
Progression mode

Templates
Default focus
Default rep range
Time step

Fork experiments

Features being tried on this fork. Turn any of them off to revert just that one.
Anchor & Preserve set patternsPyramids, waves and top-set + back-offs progress from the peak set only; other sets keep their reps and follow the peak. Off = the old all-sets cascade. On by default.
Stall & stage suggestionsTwo stalls rename the hold card; three stalls suggest a 90% deload; GZCLP-shaped profiles step down a stage. Off = plain holds. On by default.
Named scheme templatesProgram creation offers named progression templates that set the rules in one tap. Off = set the rules by hand. On by default.
Plate calculatorA Plates button on each exercise card shows how to load the target. Display only. On by default.
Copy last sessionA Copy last button fills real values from the last completed session. On by default.
Starter programsOne-tap StrongLifts / GZCLP / Full Body starters on the Program tab. On by default.
Settings searchA filter box at the top of Settings. On by default (fork v1.938).
Rest timerShow a countdown chip after each completed set. Off by default — prod keeps timers out; the fork implements it fully so it can be judged on use.
Rest timer length
Warm-up rest

Warm-up sets use this clock when it differs. Per-exercise lengths: open a workout → Exercise options → Rest timer.

Data

Backups and storage on this device.

Marketing

Choose which messages you get.
Privacy

About

Kohlrabi

Report a bug

Last updated: —

Attributions
  • Muscle heat map uses an anatomical front/back body SVG in the style of Sasha-s-Body-Map, with named muscle regions.
  • Exercise library: free-exercise-db — 876 exercises, public domain (Unlicense).
  • Extra color themes use the Catppuccin palette and the Rosé Pine palette (Dawn).
  • The original color scheme was inspired by Rosé Pine.
  • Logo and app icon adapted from Tabler Icons (MIT).

Muscles worked

Progress

Estimated 1RM and volume per session · tap a point to inspect it

How to

    Similar exercisesRanked by movement overlap

    History

    Update ready

    A new version of the app has finished downloading.

    Update available

    This looks like an older copy of the app — your workout data was saved by a newer version. Reload to update; your data is safe and untouched.

    Replace current workout?

    Your in-progress workout will be discarded and replaced with the selected session.

    Workout in progress

    You have a workout in progress.

    Discard workout?

    This permanently deletes the in-progress workout.

    Saved workout draft in progress

    You have an unfinished saved workout draft.

    Review sets

    Mixed ranges

    Back up this workout

    You’re signed out, so this workout lives only on this device. Sign in to sync it across your devices and keep it safe.

    Sign in

    We’ll email you a sign-in code — no need to leave this screen.

    Custom exercise

    Add a movement that isn’t in the library. It’s saved to your library and syncs across your devices.

    PRIMARY MUSCLES
    Select one or more.
    SECONDARY MUSCLES
    Optional. A muscle can’t be both primary and secondary.
    EQUIPMENT
    Choose one, or leave blank.
    FORCE
    Push, pull, or static.
    MECHANIC
    Compound or isolation.
    TRACKING
    Log repetitions, seconds, or distance.

    Progression rules

    How the app suggests your next session.

    Default focusThe rep-range preset applied to new exercises.

    Increment type & valueHow much load to add on a progression: a fixed amount (lb or kg) or a percent of the current weight.

    Default rep rangeMin and max reps for double progression: add reps inside the range first, then add weight and return to the bottom of the range.

    Time stepFor timed exercises, how many extra seconds to hold before adding weight. Each session adds time step × your RPE headroom (e.g. 5 s × 3 at RPE 7 = +15 s).

    Vary rep ranges by weekOptional undulating periodization: each program week can use its own rep range.

    Plate calculator

    What to load on each side of the bar.

    Delete all data?

    This erases everything on this device and in your cloud backup. This cannot be undone.

    Restore this backup?

    This deletes your current data and replaces it with the backup.

    Last chance

    Your current data will be permanently deleted and replaced with the backup. This can’t be undone.

    Delete workout?

    This removes the workout from your program.

    Share link

    Send this shared workout with the link below.

    Sign in to share

    Sharing needs an account. It’s free to sign up.

    Start this program?

    You already have an active program.

    Set as active program?

    Your current program moves to your saved programs — nothing is deleted.

    Start a new program?

    You have an active program. Starting a new one will replace it — your current program moves to your saved programs — nothing is deleted.

    Remove exercise?

    This removes the exercise from your workout.

    Delete set?

    This removes the set from your workout.

    Reorder exercises

    Use the arrows to change the order.

    Exercise targets

    Target rep range per set.

    Load progression
    ProgressionSuggestions for this exercise. Turn off to keep your last session as reference only.

    Discard changes?

    Your edits to this program will be lost.

    Add workout to program

    Choose a saved workout or a past session to add.

    Delete saved workout?

    This cannot be undone.

    Delete saved program?

    This cannot be undone.

    Delete archived program?

    This cannot be undone.

    Delete custom exercise?

    It will be hidden from the exercise library, but your workout history, stats, and PRs are kept.

    Delete workout?

    This permanently deletes this workout from your history.

    Saved data couldn't be read

    The app's saved data was damaged, so it started fresh. The damaged copy was set aside — nothing was overwritten.

    Account

    What should we keep?

    This device has workout data, and your account does too.

    Delete account?

    This deletes all your data from this device and the cloud. This cannot be undone.

    Sign out?

    Signing out wipes this device clean of your workout data. Make sure everything is synced first — anything not yet pushed to your cloud backup cannot be recovered.

    Display name

    Shown in your account settings.

    Email address

    We’ll send a confirmation link to the new address — the change completes when you tap it.

    Add exercise

    FILTERS
    SHOW
    MUSCLES

    Set tags

    Select any details that apply to this set. Tags are just labels — they don't hide sets from history or stats.

    Edit tag list

    Exercise tags

    These labels stay with this exercise in the live workout and its history.