Rate your workout. Upform rewrites next week's sets, loads and meals to fit you.
- 3min
- to your first plan
- 1session
- before it adapts
- 0
- crash diets
of 8
Bench press, set 3 of 3
Counting reps
Example: eight of eight reps logged on bench press, so next week the bar goes from 60 to 62.5 kilograms.
After Thursday, Upper A
Plan updatedYou told Upform
- 8, 8, 8 reps
- Effort 7 of 10
Bench press
Load up
60 kg × 8, replaced by
All 3 sets hit 8 with 2 reps left. You earned more weight.
Your week mixes training like squats, pull-ups and deadlifts with food you already eat, like dal chawal, poha and paneer.
No static PDFs. A training engine re-plans after each session, and your coach explains every change in plain words.
01
Twenty quick taps about your goal, body, schedule, kit, injuries and food. Your first plan comes from your answers, not a template.
02
Log a set in two taps. Rest timer, form cues and smart swaps sit on the same screen.
03
Reps you hit, how hard it felt, anything that hurt. Ten seconds after every session.
04
Loads go up when you earn it, hold when you need it and drop when you are cooked. Calories follow your real weight trend.
streak
- M
- T
- W
- T
- F
- S
- S
Streaks that respect rest
Rest days count when you check in. Recovery is part of the plan, not a broken streak.
A coach that changes the plan
Can't do a move, short on time, hungry at night. Your coach answers, then edits the plan when it should.
- Protein
- 112 / 150 g
- Carbs
- 186 / 260 g
- Fat
- 48 / 70 g
Indian plates, real macros
Dal, paneer, roti, eggs. Meals built from food you already eat, scaled to your numbers.
1:04
Next: bench press, set 3 of 3 at 62.5 kg
Rest tuned to the lift
Heavy compounds get longer breaks. Curls and raises keep you moving.
0.5-1
% of bodyweight a week
The fat-loss pace that keeps muscle on. Teens stay at the gentle end, always.
10-20
hard sets per muscle a week
Where most muscle growth happens. You start low and earn extra sets only when you recover.
1.6-2.2
g protein per kg a day
Enough to build and keep muscle. Hit it with dal, paneer, curd, eggs or chicken.
Ranges come from peer-reviewed meta-analyses and sports nutrition position stands. Your plan picks a point inside them based on your answers, then moves it as your body responds.
Weekly leaderboards, one-on-one challenges with real stakes, and streaks your squad can see. Join with a single link.
This week
Sample squad, XP
44 Ishita Rao470470 33 You590590 22 Aarav Mehta640640 11 Kabir Sethi810810
7-day push-up war
Day 5 of 7
142
Kabir
vs
118
You
Stakes: loser buys the chai
Invite linkTeen mode for 13 to 17
Parent consent, a gentle calorie pace only, no body photo analysis, and a focus on skills, strength and fuelling growth.
Health check before your plan
A quick PAR-Q style screen. Any red flag keeps your plan gentle and points you to a doctor first.
No crash diets. Ever.
Calorie floors, pace caps and muscle-saving protein live in the engine, so no AI reply can override them.
Your data stays on your phone
Plans, logs and weigh-ins live on this device until you choose to sync an account.
Twenty quick taps. The free plan is yours to keep, and you can try it without signing up.