Atlas: 12-Week Workout Plan

Atlas builds a 12-week workout plan from a few answers, then tells you every day exactly what to do.

YOUR PLAN
Tell Atlas your goal (build muscle, lose weight, gain healthy weight or stay fit), how often you train now, the areas to focus on, how long a session should be, which days you can train and any injuries to work around. It builds twelve weeks on your phone: three blocks of four, a lighter week before the last block, and a last week that repeats the first, so you can see how far you came. Before your first session, you see the whole plan, block by block.

Your body alone or a pair of dumbbells. Every session works with the floor and a chair.

TODAY, DECIDED
Open Atlas and your next session is waiting, sized to where you are. On a rest day it says so and shows what comes next, and a session you missed waits for you on the free days after it. Short on time? Generate Workout makes a session on the spot from your time, energy, focus and equipment.

CHALLENGES
Two challenges with workouts made for them. 28 Days Build Muscle: dumbbells, four sessions a week, one part of the body in each. Core in 21 Days: no equipment, 7 to 10 minutes a session. A day you miss waits for you.

SCHEDULE
Your week or your month at a glance: what you did and what is planned. Put any workout from the library on a day, and build a weekly routine, generated for you or chosen day by day. History lists every session you finished.

WORKOUTS
58 workouts in four categories: Strength, Mobility, Cardio and Quick. Strength has a page for each focus: upper body, arms, abs, legs, back and full body. Every workout shows the muscles it works and a clip of every movement.

THE PLAYER
Press start and follow. A voice counts you in and names each movement, a timer runs every interval and every rest, and music plays underneath. With dumbbells, a set ends when you press Done. The screen stays on, so the phone can stay on the floor.

PROGRESS
Every session you finish is counted: your workouts, your time, and each week against the plan. Nothing to type in.

REMINDERS
If you want them, a message at the time you chose for each training day, with the session's picture and a Start button, and a few more around your plan, like a nudge when a session has not started or a note when you reach a milestone. Once you have trained, the day goes quiet.

YOUR DATA
Atlas has no account. Your answers, your plan and your history are kept in the app on your phone. To fix what breaks and see how the app is used, Atlas sends crash reports and usage data. Neither includes your name, your weight, your injuries or anything you type, and each has its own switch in Profile.

NOT MEDICAL ADVICE
Atlas is general fitness guidance. If you have a health condition, an injury or a pregnancy that exercise could affect, talk to a doctor before you start.

FREE
This version is free: no subscription, no purchases, no ads.