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UNDO
SECTION
—
Rohan's Operating System
PROTO
·
COL
—
—
0 day streak
SAVED LOCALLY
↑ EXPORT
↓ IMPORT
MORNING PROTOCOL
—
How did you
wake up?
2 min · 6 questions
→
Today
at a glance
01 / 06
Sleep
—
hrs
no data yet
Stress
—
/10
log this morning
Calories
0
kcal
target 2,400
Protein
0
g
target 200g
To-do
0
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⚡
Training
◍
Diet
☾
Sleep
◐
Stress
◇
Skin
⚖
Weight
◎
Measure
⊙
Cycle
✦
Trainer
✓
To-do
⚙
Settings
⚡
Today's split
▾
—
—
—
▶ Start Today's Workout
UPCOMING WEEK
Warm-up + mobility
10 min
Main lifts (progressive overload)
45 min
Accessories / pump work
20 min
Post-workout: stretch + protein
15 min
Diet
· 3 meals
03 / 06
◉
Macros today
▾
Cal
0 / —
Protein
0 / —
Carbs
0 / —
Fat
0 / —
Water
0 / —
+250 ML
+500 ML
+1 L
YOUR MEALS
⚙ MANAGE
+ One-off meal
Sleep
· 7-day rhythm
04 / 06
☾
Sleep log
▾
7-DAY AVG:
—
TARGET: 8H
No screens 60 min before bed
10pm
Bedroom cool & dark (≤19°C)
—
Magnesium glycinate
9pm
No caffeine after 2pm
—
Cortisol
· Stress regulation
05 / 06
◐
Stress index
▾
—
No data yet
10 min sunlight (within 1hr of waking)
AM
Box breathing / meditation
5-10 min
Walk after biggest meal
15 min
No social media before noon
—
Skin
· Bioderma Sébium
06 / 06
◇
Today's routine
▾
MORNING
↳ 30-60 sec between products
EVENING
↳ 30-60 sec between products
Weekly
· Review
07
LAST 7 DAYS
Building your baseline...
30-DAY TRAINING
FOOD LIBRARY
Your
quick foods.
Tap any food on the dashboard to log it instantly. Edit your staple meals here.
+ ADD NEW
Save to library →
↓ Close
MORNING PROTOCOL · 7 QUESTIONS
Good morning,
Rohan.
How many hours did you sleep?
HRS
Morning weigh-in
(optional, but best taken now)
KG
Sleep quality
POOR
EXCELLENT
Stress / cortisol feel
CALM
WIRED
Energy level
FLAT
SHARP
Mood
⊹ Great
○ Good
— Neutral
↓ Off
⚡ Anxious
☾ Tired
Top focus today
(one thing)
Log morning →
↓ Close without saving
EVENING DEBRIEF · 6 QUESTIONS
How did
today land?
Did you train today?
✓ Yes — strong
✓ Yes — fine
✓ Yes — flat
○ Rest day
✗ Missed
Hit your protein target?
✓ Hit it
~ Close
↓ Under
Stress level by end of day
CALM
WIRED
Skincare done (AM + PM)?
✓ Both
○ AM only
○ PM only
✗ None
Caffeine cutoff?
Win of the day
(optional)
Log night & wind down →
↓ Close without saving
QUICK MEAL LOG
What'd you
eat?
Meal name
Calories
Protein
Carbs
Fat
Water (this round)
L
Add to today →
↓ Close without saving
PROGRAM BUILDER
Build your
training plan.
Answer a few questions and we'll generate a 7-day split tailored to your level, schedule, and equipment. You can still hand-edit any day after.
Height
(cm)
Weight
(kg)
Age
(years)
Experience level
○ Beginner · <1 yr
◐ Intermediate · 1-3 yr
● Advanced · 3+ yr
Days per week you can train
3 days
4 days
5 days
6 days
Equipment access
⚡ Full gym
◍ Home (dumbbells)
◌ Bodyweight only
Primary goal
⚖ Body recomp
⚡ Strength
◉ Muscle size
↓ Fat loss
Generate program →
↓ Cancel
TECHNIQUE GUIDE
—
EXECUTION
Got it ✓
TRAINING TOOL
Plate
calculator.
Target weight (kg)
Bar weight (kg)
Done
WORKOUT TEMPLATES
Save as
template.
Template name
Save template →
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REST
90
1m
90s
2m
3m
✕