Gym and food tracker
A plan that knows when to add weight.
Setphase builds your training plan, tells you when a lift is ready for more, and counts your food from what you type. Every Monday, last week in one place.
On your phone at the gym, on your computer for the bigger picture.
Training, food and your weight, read together.
Most apps do one. Doing all three means the app can tell a cut that’s going too fast from a lift that’s just having a bad week.
A plan built for you
From your goal, the days you have, your time and your kit, and anything to work around. Sets, reps, rest and a first weight for every exercise.
Food you can type
“Shawarma in laffa” is a line, broken into what’s in it, in grams you can change. A photo of your plate or a barcode works too.
Progress that says what’s next
The weight trend, not the day’s noise. Sets per muscle against your target. Records, stalls, and what to do about them.
Training
One exercise at a time.
The workout shows the set you’re on, last time beside it, and the rest counting down. Hit the top of your rep range twice and the next session asks for more weight.
- Weight and reps on wheels, made for one thumb between sets
- Warm-up sets worked out from your working weight
- A machine that’s taken? Swap the exercise for today, or for good
Food
Food that adds itself up.
Write the day the way you’d say it. Each line is matched to a food or estimated as its ingredients, and every estimate shows its grams so you can fix it.
Targets come from your body and your goal, then follow what your diary and scale show you actually burn.
Progress
Your week, every Monday.
Workouts against your goal, the lifts ready for more weight, food day by day and your pace to the date you set. Raise every lift in one tap, and see any week again later.
A second look at your plan
Built your own workouts, or train less often than you planned? The plan review checks it against your goal and offers up to three fixes, each one tap and undoable.
The rules are written down.
Every suggestion comes from a rule with its source. Tap “Why?” on any of them in the app and it says which.
Enough hard sets a week for your goal, more for a muscle you want to bring up.
Pelland et al. 2025, Sports MedThe same sets split over two days are done fresher.
ACSM Position Stand, 2026Shorter and the next set starts tired.
Singer et al. 2024, Front Sports Act LivingThe top of the rep range twice running, then the next step up.
Double progression, as coaches use itWorks with Claude
Ask about your training in plain words.
Connect Setphase to Claude and it can read your workouts, food and weight, and log for you. Your data stays in your account; you choose what to connect.
How did my bench go this month?
It reads your sessions and answers with the numbers: the weights, the reps, and what changed.
Log 180 g chicken and a cup of rice for lunch
Five minutes to your first workout.
- 1
Answer a few questions
Your goal, how long you’ve trained, your days and time, where you train.
- 2
Pick your plan
The plans that fit, built out with every exercise, set and first weight.
- 3
Train, and it keeps up
Each session sets up the next: more weight, a lighter week, or a swap.
