Miss a workout. Your plan moves with you.
Pick a goal and Repshift sets up your training split and diet. Skip a day and every session slides forward, so nothing gets dropped from your week.
Tap “Skip today” to see the week shift.
How the tracker works
Create an account and answer one question: what is your goal? The tracker recommends a workout split and a diet that fit it, then calculates your daily calories and macros from your height, weight, age and activity level.
Your split starts on the day you choose it. Each day you see the exact exercises, sets and reps. Mark the workout done and the plan moves on. If you skip it, or simply do not log it, the session moves to the next day and the rest of the cycle follows. Rest days stay where they belong in the cycle, so your recovery is never squeezed out.
You can switch to any of the 10 splits and 12 diets at any time, and log your meals from a database of 116 common foods.
Goals you can choose
- Maximum muscle gain: Build as much lean muscle as possible.
- Maximum mass gain: Get bigger and heavier fast, accepting some fat gain.
- Gain weight: Steadily put on healthy weight.
- Maximum fat loss: Lose fat as fast as is sustainable while keeping muscle.
- Get lean and defined: Lose fat and build muscle at the same time.
- Build strength: Lift heavier on the big barbell lifts.
- Strength and endurance: Be strong and fit for running or HYROX.
- Maintain and stay healthy: Keep your current weight and feel good.
Workout splits
Every split includes full workouts with exercises, sets and reps.
Push Pull Legs
Train pushing muscles, pulling muscles and legs on separate days, twice a week each.
Upper / Lower
Alternate upper-body and lower-body sessions, four training days per week.
Full Body
Train the whole body in every session, three non-consecutive days per week.
Bro Split
One major muscle group per day: chest, back, shoulders, arms and legs.
Chest/Biceps, Back/Triceps, Legs/Shoulders
Pair chest with biceps and back with triceps, then a legs and shoulders day, on a rolling four-day cycle.
Arnold Split
Chest and back together, shoulders and arms together, then legs, each twice a week.
PHUL (Power Hypertrophy Upper Lower)
Two heavy power days and two higher-rep hypertrophy days on an upper/lower structure.
5x5 Strength
Two alternating barbell workouts of five sets of five, three days a week.
Hybrid Training
Strength training and running in one week: three lifting days, three conditioning days.
HYROX Training
Running, station work and compromised running to prepare for a HYROX race.
Diet plans
Each plan includes calorie and macro guidance, what to eat and a sample day.
Clean Bulk
A modest calorie surplus from mostly whole foods to build muscle while limiting fat gain.
Dirty Bulk
A large calorie surplus with flexible food choices to gain size and weight as fast as possible.
Cutting (Definition)
A moderate calorie deficit with high protein to lose fat and keep muscle.
Weight Maintenance
Eat at maintenance calories to hold your weight steady while training.
Body Recomposition
A small deficit with very high protein to lose fat and gain muscle at the same time.
Healthy Balanced Diet
A flexible, whole-food diet that supports training, health and long-term consistency.
Keto Diet
Very low carbohydrate, high fat eating that shifts the body into ketosis.
Vegetarian Diet
Meat-free eating with dairy and eggs, built to hit protein targets for training.
Vegan Diet
Fully plant-based eating planned for complete protein and key nutrients.
Mediterranean Diet
Olive oil, fish, vegetables and legumes: one of the most studied healthy diets.
High-Protein Diet
Protein-first eating for strength athletes and anyone who wants to stay full.
Intermittent Fasting 16:8
Eat all daily food within an 8-hour window, then fast for 16 hours.
Recovery and lifestyle guides
Training is only part of the result. Sleep, stress and hormones decide how well you recover.
Sleep
How sleep affects muscle growth, fat loss and strength, and practical steps to sleep better as someone who trains.
Stress
How mental and physical stress affect recovery, cortisol, appetite and training results, with practical ways to manage it.
Hormones
How lifestyle affects the hormones that matter for training, including testosterone, cortisol, insulin, thyroid and growth hormone.
Recovery
How to recover between workouts, when to take a deload week, and which recovery methods are worth your time.
Progressive overload
What progressive overload is, the different ways to apply it, and how to track it so you keep getting stronger and bigger.