FAILUREAn eight-week body recomposition plan for training and eating
Eight weeks of training and eating, already worked out for you. Four sessions a week, thirty-five minutes each, and no evening spent designing a programme you'll abandon by March.
Chest press machine
Fallback: barbell bench press
Incline chest press
Fallback: incline barbell bench
Standing barbell overhead press
Fallback: shoulder press machine
Three things, done properly
A session that's already written
Open the app and today's session is waiting for you. Sets, reps, target weights and a fallback if the rack's busy. No decisions at seven in the morning.
Food logged in two taps
Scan the barcode, snap the plate, or tap a favourite. The numbers fill themselves in.
Skyr, berries, honey
P 26 · C 34 · F 4
Chicken rice bowl
P 52 · C 71 · F 14
Protein flapjack
P 20 · C 24 · F 8
Something that tells you it's working
Loads going up, the sugar bar behaving, the weight trend heading the right way. Eight weeks of proof rather than a feeling.
Chest press — top set, kg
One block, already written
Four gym sessions a week on whichever days suit you, with a named fallback for every lift so a busy rack doesn't end the session. The default week is built around a Monday football match, but the days are yours to set.
The default week
Football
60 min
Push 1
35 min
Pull 2
38 min
Incline walk
40 min
Push 3
35 min
Pull 4 + abs
38 min
Incline walk + check-in
You won't have to build anything
The Push 1, Pull 2, Push 3 and Pull 4 sessions are already ordered. Set the days that suit you, then swap any exercise for its fallback when needed.
Four numbers a day, not nine hundred features
Calories, protein, carbs and fat — plus a hand closing the gap when you're short at nine at night.
It ends, and that's the point
Eight weeks, with lighter weeks built in at four and eight. Then you look at what changed.
Scan, snap or tap
Logging is the bit people give up on, so it's the bit we spent the most time on. Three ways in, and you'll mostly use whichever is nearest to hand.
Scan the barcode
Point the camera at the packet. You get the full ingredients, the nutrition, and a score out of a hundred built from its Nutri-Score grade, the additives listed on it, and whether it's organic — all from Open Food Facts.
Snap the plate
Dinner has no barcode. Take a photo and you get an estimate you can nudge before saving.
Tap a favourite
The porridge you have every morning is one tap after the first time. Most days end up being taps.
Scores exist for packaged food with a barcode. A plate of dinner gets an estimate instead.
Oat & raisin breakfast bar
Sample brand · 45 g bar
Good
out of 100
What you'll need
A gym with a squat rack, a bench and a normal machine circuit
Thirty-five minutes, four times a week
Somewhere to log what you eat for eight weeks
A phone. Nothing installs from an app store.
When the gym is crowded, Busy Gym mode reorders the session machine-first and keeps the programmed fallbacks close at hand.
A Whoop, if you happen to own one. Everything works without it.
Who this suits
This will suit you if
You've started good programmes before and dropped them because they wanted an hour you didn't have
You'd happily let someone else make the decisions and just turn up
You train now, or you trained once and want back in
You want to lose fat slowly and keep the muscle underneath it
Your gym gets busy and half your lifts get bumped
Something else might suit you better
You're chasing maximum size or a competitive total — the volume here is deliberately modest, and a specialist programme will get you further
You enjoy building your own split and rotating exercises week to week — this one is fixed on purpose, which would only get in your way
You train at home with dumbbells only — the fallbacks assume machines, so a home-gym programme will fit you better
Four steps, about five minutes
Create an account
Email and password, or a magic link if you'd rather not have another password to remember.
Answer a few questions
Height, weight, how much time you have, and what your gym actually has in it.
Get your numbers
Starting calories and macros, and week one laid out ready to go.
Start your first session
Push 1, thirty-five minutes. Log the sets as you go and the app does the rest.
Every number is editable afterwards, and you can export the whole log whenever you want it.
How it fits in thirty-five minutes
The first two or three compounds are straight sets with full rest, because those are the ones worth being fresh for. Everything after that is paired up and run back to back on a shared minute's rest. Same work, far less standing around.
Heavy rep range
Light rep range
Tempo on every lift
Written, not generated
This is a coach-written four-day Push/Pull split, not a programme assembled on demand. Double progression moves load and reps up within each prescribed range. Every slot has a practical fallback, and Busy Gym mode puts machine work first when the floor is packed. Weeks four and eight are deliberately lighter so fatigue does not quietly become the plan.
Nutrition stays flexible: daily calories, protein, carbohydrate and fat give the day structure without prescribing every meal.
Asked before
Does it work without signal?
Yes. Add it to your home screen and everything saves on the phone, then syncs when you're back online.
What if the rack is taken?
Every lift has a named fallback in the same slot, and your loads carry across to it.
New to lifting?
The app shows technique cues and a diagram on every exercise, but it can't watch you. A few sessions with a coach first will serve you better than any app.
Do I need a Whoop?
No. If you own one, sleep and recovery show up next to the session you're about to do.
Can I change the calories?
All four numbers are editable. The app only suggests a change after two weeks off target on the seven-day average.
What happens after eight weeks?
You have a full log of what you lifted and ate. Run it again heavier, or take the data with you.
Start whenever you want
Setting up takes about five minutes, and the first session is thirty-five. Everything after that is just turning up.
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If counting calories has been difficult for you in the past, this probably isn't the right tool, and that's worth talking to your GP about rather than working around.