Kohlrabi

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At a glance

Recent workouts

No workout in progress

Saved workouts

Create your active program.

Focus

Progression rules

Defaults for this program. Exercise-level overrides remain editable inside each workout.
Progression for this programTurn off to stop progression suggestions for this program's workouts. Your last-session targets still show.
Progression mode

Linear adds the increment every session, no RPE needed.

Top-set RPE trigger
Time step

Totals

Muscle map

Volume by muscle

Top exercises

Recent PRs

Muscle trends

Compared with the previous period

Appearance
Theme
Swipe to deleteSwipe a set row sideways to delete the set.
Desktop layoutAt 900px wide and up: header tabs and two-column content. Narrow screens keep the phone layout.
Reduce motionThe card flight and the Live dot's move are off. Screens change instantly.

Display & Units
Pair weight entry
Effort display
Default tracking metric
Weight units

Progression

Used for new exercises and programs.
ProgressionWhen on, a finished workout suggests your next targets. Last-session targets show either way.
StagesPlan a program in stages, like three weeks of strength and then a deload.
Progression mode

Default focus
Time step

Exercise defaults

Starting values when you add an exercise.

New exercises start with this many set rows (1–10).

Ladder

Weights round to 5 lb (2.5 kg). Timed exercises ladder seconds instead of reps.

Data

Marketing

About

Kohlrabi 

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Last updated: —

Attributions
  • Muscle heat map uses an anatomical front/back body SVG in the style of Sasha's Body Map, with named muscle regions.
  • Exercise library: free-exercise-db 734 exercises, public domain (Unlicense).
  • Extra color themes use the Catppuccin palette and the Rosé Pine palette (Dawn).
  • The original color scheme was inspired by Rosé Pine.
  • Logo and app icon adapted from Tabler Icons (MIT).

Muscles worked

Progress

Est. 1RM and volume per day

How to

    Similar exercisesRanked by movement overlap

    History

    Update ready

    A new version of the app has finished downloading.

    Update available

    This looks like an older copy of the app. Your workout data was saved by a newer version. Reload to update; your data is safe and untouched.

    Replace current workout?

    Your in-progress workout will be discarded and replaced with the selected session.

    Workout in progress

    You have a workout in progress.

    Discard workout?

    This permanently deletes the in-progress workout.

    Saved workout draft in progress

    You have an unfinished saved workout draft.

    Review sets

    Workout focus

    Applies to exercises without their own range. Exercises with their own range keep theirs.

    Progression

    Top-set RPE trigger

    Week 1

    New stage

    0/40
    Progress by

    Exercise options

    Targets
    Rep range

    Targets are this exercise's own. They take precedence over the workout focus.

    Progression
    Suggestions for this exerciseOff stops progression suggestions here. The workout's other exercises are unaffected.
    Reps onlyProgress by adding reps, without adding weight.
    Progression scheme

    Tracking
    Sets count as
    Tags

    Mixed ranges

    Progression

    Back up this workout

    You’re signed out, so this workout lives only on this device. Sign in to sync it across your devices and keep it safe.

    Sign in

    We’ll email you a sign-in code. No need to leave this screen.

    Custom exercise

    Saved to your library and syncs across your devices.

    PRIMARY MUSCLES
    Select one or more.
    SECONDARY MUSCLES
    Optional. A muscle can’t be both primary and secondary.
    EQUIPMENT
    Choose one, or leave blank.
    Add equipment
    FORCE
    MECHANIC
    TRACKING
    SINGLE SIDE
    DUMBBELLS

    Delete all data?

    This erases everything on this device and in your cloud backup. This cannot be undone.

    Restore this backup?

    This deletes your current data and replaces it with the backup.

    Last chance

    Your current data will be replaced with the backup. A copy of it is kept, so you can undo this from Settings → Data for 30 days.

    Update program workout?

    Future sessions of this workout start with this session's exercises and sets. Your logged history is unchanged.

      Delete workout?

      This removes the workout from your program.

      Share link

      Send this shared workout with the link below.

      Sign in to share

      Sharing needs an account. It’s free to sign up.

      Start this program?

      You already have an active program.

      Set as active program?

      Your current program moves to your saved programs. Nothing is deleted.

      Start a new program?

      You have an active program. Starting a new program opens the creation form; saving it as the active program replaces this one. Your current program moves to your saved programs. Nothing is deleted.

      Remove exercise?

      This removes the exercise from your workout.

      Delete set?

      This removes the set from your workout.

      Reorder exercises

      Use the arrows to change the order.

      Discard changes?

      Your edits to this program will be lost.

      Add workout to program

      Delete saved workout?

      This cannot be undone.

      Skip to the next week?

      Delete saved program?

      This cannot be undone.

      Delete archived program?

      This cannot be undone.

      Delete custom exercise?

      It will be hidden from the exercise library, but your workout history, stats, and PRs are kept.

      Delete workout?

      This permanently deletes this workout from your history.

      Saved data couldn't be read

      The app's saved data was damaged, so it started fresh. The damaged copy was set aside. Nothing was overwritten.

      Account

      What should we keep?

      This device has workout data, and your account does too.

      Delete account?

      This deletes all your data from this device and the cloud. This cannot be undone.

      Sign out?

      Signing out wipes this device clean of your workout data. Make sure everything is synced first. Anything not yet pushed to your cloud backup cannot be recovered.

      Display name

      Email address

      We’ll send a confirmation link to the new address. The change completes when you tap it.

      Add exercise

      FILTERS
      SHOW
      MUSCLES

      Set tags

      Most tags are labels; Warm-up, AMRAP and Don't progress change how a set counts.

      Edit tag list

      Exercise tags

      These labels stay with this exercise in the live workout and its history.