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One exercise at a time, thumb-sized targets, and the weight you used last time already dialled in.
Volume
42.1t
Sessions
18
Week run
9
Sessions per week
Last 8 weeks · target 5
Bench Press
Up 12.5 kg over 9 sessions
It starts before the first set
Four cards, one at a time, each with a timer you can start with a thumb. Then two ramp-up sets on whatever you're opening with — not counted, because rehearsal isn't training.
Warm-up 1 of 5
Five minutes easy on a bike, rower or treadmill. Warm and slightly out of breath, nothing more.
Every movement, on its own terms
Every exercise declares how it's loaded, and that shapes the whole screen. Barbells step in 2.5 kg because that's the smallest pair of plates. Dumbbells step in 2. Machine stacks in 5. Dips and pull-ups take added weight, where zero is a real answer. Planks and cardio get a timer and no weight field at all.
Smallest usable plate pair
Per hand, as racks are numbered
One pin down the stack
No weight field to ignore
Built to change
Pick the number you'll hit on a normal week, not your best week. Each split keeps its own progress, and your weights follow the exercise rather than the slot — so Bench Press remembers its number no matter which day it lands on.
Full Body
A / B / C — everything, three times
Upper / Lower
Each muscle twice a week
Push / Pull / Legs +
Plus conditioning and technique
PPL ×2
Highest volume, if recovery keeps up
Every four weeks
Running the same six exercises forever stops working around week six — not because the movements go bad, but because your body stops finding them novel. So every four weeks Load offers to swap the main lifts for their variations. Squat becomes front squat. Bench becomes incline. Rows change angle.
Same patterns, fresh stimulus, history intact. And you can always decline and keep the block you're on.
On every exercise
Set-up, execution cues, and the specific mistakes each movement invites — written for someone who wants to know why, not just what. Plus a muscle map showing what the lift actually trains.
Deadlift
Hips shooting up first, turning it into a stiff-legged pull. Rounding the lower back — end the set the rep before that happens.
Lateral Raises
Going too heavy, which hands the work to your traps. Lead with the elbows, as if pouring from a jug.
Charted from what you actually did
Sessions per week
Against your chosen split
Tonnage per session
Real reps × weight, not prescribed
Weight per exercise
Every lift, over months
Body weight
With BMI as context, never a target
No account. No server. No analytics. The app doesn't request the internet permission at all, which means it couldn't send your data anywhere even if it wanted to.
The honest trade-off: because everything is local, uninstalling wipes your history. Load has a one-tap export that writes a readable file wherever you choose. Use it now and then.
Android 8.0 or newer. About 6 MB. Free, and it stays free.
Installing a sideloaded app