Offline & Google Drive backup
Checking…Your workouts are stored on this device using IndexedDB. Optional Google Drive sync uses a private app-data folder, not your original workbook.
Google sign-in requires HTTPS hosting and your own OAuth client ID. It cannot work from a local file or an unconfigured origin.
Baseline strength assessment
Complete this before starting a new training block. Warm up, then perform a challenging set of 3–8 controlled repetitions. Stop when another repetition would compromise technique. Record a separate result for each movement and equipment variation.
Estimated 1RM uses the Epley equation. This is a strength assessment, not a normal training session. Testing to uncontrolled failure is not required.
Recorded baselines
Build a 9-week training plan
Assessment firstChoose alternatives and record an exercise-specific repetition-max baseline. Weeks 1–4: Hypertrophy. Weeks 5–9: Anatomical Adaptation (AA). Two lifting days and three C25K sessions each week, with two or more intervening nonlifting days between lifts. Assess at the start, at the phase transition, and at the end.
Weeks 1–4: Hypertrophy
Weeks 5–9: AA
Automatic from estimated 1RM and weekly intensity; rounded up to the next 10 lb, following the original workbook.
Movement choices & strength baselines
Each exercise and substitute has its own assessment. Enter the heaviest technically sound set you can perform for 1–8 repetitions. The app estimates 1RM; do not transfer 1RM between different movements or machines.
Preparation phase · Day -7 to Day 0
Choose the Day 0 assessment date above, then commit. Gravis calculates the seven preceding dates automatically. No calendar dates are hardcoded.
Before your workout
3 questionsSaved with today's workout. Use the same units as your profile.
Workout session
Ready to train?
Calendar plan
Create one event per scheduled workout day. Choose the first day of Week 1, a start time, and session duration. Rest days without exercises are skipped.