It is a web page, not an App Store app, so it never appears in your app list on its own. Two minutes of setup makes it behave like one.
Every rule below is deterministic. Nothing here is a black box, and you can check any decision the app makes against this page.
This is the thing I got wrong the first time, and it is why your first session was all stops and starts. The old plan had you re-rigging the BL1 five or six times inside thirty minutes, alternating between the low pulley and the high pulley every forty-five seconds. On a single-station machine that is not a workout, it is assembly.
Every session now has one configuration. Session A is the press arm, then the leg pads. Session B is the lower pulley, attached once. Session C is the lat bar on the upper pulley, attached once. Inside a session, every superset pairs a BL1 movement with a dumbbell or the floor, so you never touch a cable mid-round.
| Session | Setup | Changes |
|---|---|---|
| A | Press arm, then leg pads | One, between blocks |
| B | Lower pulley, straight bar | None |
| C | Lat bar, upper pulley | None |
The warm-up no longer touches the machine either. Wall slides and prone raises replaced the cable external rotation and the lat-bar scapular pull, which between them used to cost you two rig changes before the first working set.
Sessions run as a repeating eight-slot queue: A · B · C · R · A · B · C · R. Three strength sessions to one on the rower, and the R alternates between intervals and steady.
You cannot fall behind. If you miss Tuesday, nothing is skipped and nothing is owed. The next session you do is simply the next one in the queue.
The BL1 resists a percentage of your body weight rather than a fixed stack. Each position is another ten percent, so at your weight one level is roughly seventeen pounds and the fifteen positions run from about seventeen to two hundred and fifty. The app now prints the pounds next to every level so you know what you are actually lifting.
One consequence worth knowing: level one is already about seventeen pounds, which is a high floor for small movements. If a face pull or a curl feels heavy even at level one or two, that is the machine, not you. Slow the tempo rather than forcing more reps.
| Strength sessions | Phase | What changes |
|---|---|---|
| 1–6 | Learn | Two sets. Leave four or five reps in reserve. No load progression at all. The job is the pattern. |
| 7–18 | Build | Three sets. Last two reps genuinely hard, form unchanged. Load progression turns on. |
| 19+ | Push | Three sets. Final set of the main lifts close to the last clean rep you have. |
If you train less, you stay in the earlier phase longer. That is correct, not a penalty. Phases exist to match your readiness, and readiness is built by sessions completed, not by days elapsed.
| You rated it | Next session |
|---|---|
| Easy | +1 step |
| Right | +1 step |
| Hard | hold |
| Too hard | −1 step |
A step is one BL1 lever position or the next dumbbell up. When the next dumbbell would be more than a twenty-five percent jump, the app says so and tells you to add reps instead. Your rack goes 5, 8, 12, 15, 20, 25, and some of those gaps are too wide to press through.
Flag the shoulder at the end of any session it felt off. Two flags inside the last four strength sessions and the app automatically pulls both pressing movements and replaces them with hip work. Pressing returns after three consecutive clean sessions, which is exactly how long it takes the second flag to fall out of that window.
The app does not ask where you are, it asks what you have. A hotel gym can mean two dumbbells and a treadmill or a full functional trainer, so the venue tells you almost nothing. Tick what is actually in the room and every movement resolves down a fixed ladder until it finds something you can do.
Squats go dumbbell, then leg press, then rear-foot-elevated split squat, then tempo bodyweight. Pressing goes machine, dumbbell, band, incline push-up, push-up. Rowing goes cable, dumbbell, band, and finally a row under a sturdy table. Nothing ever resolves to nothing.
Away sessions do not touch your home loads. A hotel dumbbell and your BL1 are not comparable, so recording one against the other would corrupt the progression. Away sessions advance the queue and count toward your phase, and when you get home your loads are exactly where you left them.
The Diamondback covers two different jobs, and it is worth keeping them separate.
One reason not to replace all three walks: cycling is not weight-bearing, so it does not load the skeleton the way walking does. Swap two of the three and keep one on foot. Your lifting is now the larger bone stimulus anyway, so this is a minor point, but it costs nothing to get right.
Fitness+ and channels like Juice & Toya are good at what they are good at, and it is not the same job as this app. A follow-along class cannot know that you pressed BL1 level five for three sets of ten last Wednesday, so it cannot progress you. Progressive overload requires a log, and the log is what this app is.
Three numbers matter: the load on each lift, the seven-day average body weight, and whether you completed the week. Everything else is decoration.
Your history lives in this browser on this device only. There is no server copy. Copy it somewhere safe every few weeks, and always before you change phones.
Lacto-ovo vegetarian, eggs and dairy in, no meat analogs. This is harder than an omnivore diet in exactly one way, and that way happens to be the way that matters most.
Maintenance is a Mifflin-St Jeor estimate for your height, weight, age, and activity, not a measurement. Treat it as a starting hypothesis and let the seven-day weight average tell you whether it was right.
| Occasion | Example | Protein |
|---|---|---|
| Morning | Masala omelette, two whole eggs plus three whites, with a cup of plain Greek yogurt | ~40 g |
| Midday | Rajma or chana with a cup of Greek yogurt as raita, one cupped handful of rice | ~37 g |
| Afternoon | Whey isolate in milk, or a cup of low-fat cottage cheese | ~33 g |
| Evening | Tex-Mex bowl: black beans, shredded cheese, Greek yogurt as crema, salsa, one tortilla | ~35 g |
Paneer tikka or bhurji, dal with a side of curd, chana or rajma, egg bhurji, plain Greek yogurt in place of regular curd everywhere. Swap regular curd for Greek yogurt as a blanket rule and you gain roughly ten grams of protein per cup for free.
Ricotta is the quiet winner here at roughly twenty-eight grams a cup. Baked ziti or stuffed shells built on ricotta and part-skim mozzarella, eggs in a frittata, parmesan on everything. Keep the pasta portion to one cupped handful and let the cheese do the work.
Black beans and pinto beans, queso fresco, eggs for migas, Greek yogurt standing in for sour cream. Bowls beat burritos, because the tortilla is where the calories hide without adding protein.
Hitting 140 grams on lacto-ovo vegetarian without a protein powder is possible but genuinely tedious. With one it is easy. Whey and casein are dairy, not meat substitutes, so they sit inside your constraint. If you would rather not, plan on eggs, Greek yogurt, and cottage cheese appearing daily and without much variety.
Every link below was opened and checked. Where the source shows different equipment than you own, the caveat says so rather than pretending the match is exact. Three of these movements have no institutional video anywhere, and that is stated too.
Sources verified August 2026. ACE library pages routinely show different equipment than their titles imply, so each was opened individually rather than trusted by name.