Just One Set: Workout Plan

You don't need to design a program. Answer a few questions, get 2–4 routines, and start today. Every set you log decides your next weight — automatically.

Most workout apps hand you an empty screen and ask you to build a program. Just One Set asks a few questions and hands you a routine you can start today — with the weights already filled in.

■ A routine built around what you actually have

Answer a few questions: your goal, where you train, how many days a week, how long per session, and which joints bother you. You get 2–4 full-body routines drawn from 58 exercises, matched to the equipment you own — a full gym, a few dumbbells at home, or nothing at all.

Training for muscle, fat loss, general health, or mobility? Each goal builds a different routine. Sore knee or shoulder? Exercises that load that joint are left out.

■ The weight is decided for you

Tell us roughly what you lift on bench, squat, and deadlift, and every exercise in your routine gets a starting weight — including the ones you didn't answer for. New to lifting? You start with the bar.

From there you never pick a number again: · Hit every set → the weight goes up next time · Miss twice in a row → it drops 10% so you can rebuild

We start you lighter than you can handle on purpose. A first week you finish is worth more than a first week you quit.

■ One tap per set

Tap done or stopped. That's the whole interaction. The rest timer starts on its own and tells you when to go again — even with your phone locked.

Missing a machine? Swap it in one tap and the routine remembers. Want something extra today? Add it. Reorder by dragging. Want to log a workout you already finished? There's a quick-log mode for that.

■ Notes that follow the exercise, not the day

After each exercise you can log how heavy it felt, whether you got a good pump, any pain, and the pin or seat setting you used. Next time that exercise comes up — in any routine — you see what you wrote last time. No more guessing which hole the seat was on.

■ Everything stays on your phone

No account. No login. No sign-up. Your workouts, body details, and records live in a database on your device and are never uploaded. Works fully offline, on the subway or in a basement gym.

The only thing that ever leaves your phone is one optional sentence: during setup you can write a note in your own words — "I work late most nights," "I've had knee surgery" — and it's read once to adjust your plan, then discarded. Skip it and nothing is sent at all.

■ What's inside

· 58 exercises — barbell, dumbbell, machine, cable, kettlebell, band, bodyweight, cardio, and mobility · 2–4 routines a week, chosen by you each day · Automatic starting weights and progression · Rest timer with a notification when it ends · Weekly reminders, one hour before you usually train · Month and week calendar of every session · Total volume, session time, personal records, and streaks · Per-exercise notes with pain and setting tracking · English, 한국어, 日本語

■ No catch

No ads. No subscription. No in-app purchases. No analytics SDKs. Nothing to sign up for.

Just One Set is not a medical device and does not provide medical advice. If something hurts, stop and see a professional.