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Phase 1 — Foundation
Phase 2 — Strength-Hypertrophy
Phase 3 — Recomposition
Phase 4 — Peak Week
Logged
Skipped
What does RPE mean?
RPE = Rate of Perceived Exertion. It's how many reps you had left in the tank when you racked the bar.
| 10 | Failure — could not do another rep |
| 9.5 | Maybe 1 more rep, definitely no more weight |
| 9 | 1 rep left in the tank |
| 8.5 | 1-2 reps left |
| 8 | 2 reps left |
| 7.5 | 2-3 reps left |
| 7 | 3 reps left |
| 6.5 | 3-4 reps left |
| 6 | 4+ reps left — light, warm-up effort |
Pick a day on the calendar to see the session and log your sets.
Weight & Body Fat Trend
| Date | Weight | Fat % | Muscle | BMR |
|---|
Daily Steps
Logged from the Steps field on each calendar day. Watch this against the weight trend during Phase 3 — a flattening weight trend with dropping steps usually means NEAT quietly fell off, not that the deficit stopped working.
Add Entry Manually
Import FitDays CSV
Export from FitDays (History → Export) and paste the CSV contents below. The parser looks for columns containing "date", "weight", "fat", "muscle", "bmr", "visceral" in the header row.
Body Measurements
Trend
| Date | Neck | Chest | Waist | Hips | Arms | Thighs | Calves |
|---|