Training
Cut
Weekly volume scaled to 80% the day after the flare check-in, the one automatic change a flare makes to training.
MONSUN
volume ×0.8
One plan for training, food and health
A coach’s job. In a free app.
Adjusts to what you log, and tells you why.
Free to start. No credit card required. Pro is $9.99/mo when you want the deep tools.
Muscles
Every muscle wears its rank.
Each group is coloured by the tier its lifts have earned, from Wood up to Legend.
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Every change comes with its reason.
With flare adjustments turned on, a flare check-in triggers one automatic response: that week's training volume drops by 20%, starting the day after you log it. A missed-workout suggestion shows up separately for you to accept, and your macro targets hold on their own terms.
Following a lifter training through an autoimmune flare.
Whose week? Six example lifters.
Nutrition
Hold
Appetite dropped with the flare, but the adjuster reads only the weigh-in trend, so targets hold.
MONSUN
2,540 kcal, unchanged
Health
Flag
Flare logged Tuesday. Sleep and HRV both fell against your own baseline.
MONSUN
recovery 44, flare day 3
Upkeep
Log
Your flare entry on Tuesday is what triggered the training-volume cut two panels over.
MONSUN
protocol active
A flare touches training, eating and recovery at once. Here the flare entry, the training cut and the recovery trend sit in one app, and each change names the entry that caused it.
Free to start, Pro when you want it.
The core of all four modules is free with no time limit. Pro adds deeper planning and analysis.
Free
$0
Forever free
- Workout logging
- Auto-progression
- Nutrition tracking & macros
- Recipes & food logging
- Muscle & nutrition ranks, leaderboards
- Challenges & achievements
- Social feed
- Turf: crews, gyms & territory
Pro
$9.99
per month
- Everything in Free
- AI coach insights
- Meal planning
- Carb cycling & refeeds
- Advanced bloodwork markers
- Compound library & health protocols
- Contest prep tools
- Per-lift progression & volume analytics
- Wearable-driven training readiness & auto-deload
- Turf contribution analytics
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Coach or run a gym?
Your clients keep the app they already use. Your overrides beat anything it suggests, and programs respect the equipment on your floor.
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Now run it on your own week.
Everything above is example data. Log one session and it starts reading yours, and the next weight on the bar comes from your training instead of a template.