Training
Progressive overload, planned from your own logs.
Cadence runs strength, cardio and mobility as one program and fills in every lift’s next weight from what you logged last time, holding it when something hurts.
Workout
Lower A
Squat moved up last time, so today starts from 315.
Today, from last time
- 315 × 5
Back Squat
Last 310 × 5, 5, 5
- 195 × 8
Romanian Deadlift
Last 185 × 10, 10, 10
- 50 × 10
Split Squat
Last 50 × 9, 9, 8
- 90 × 12
Seated Leg Curl
Last 90 × 12, 12, 11
- 135 × 12
Standing Calf Raise
Last 135 × 12, 11, 10
One program
Lifting, running and mobility in one queue.
Strength, cardio and mobility sessions share one rotation. There is no calendar: the next session is the next one, whenever you train. Log one and see.
Strength~55 min
Lower A
Squat, Romanian deadlift, split squat, calf raise
- 2Easy RunCardio30 min
- 3Upper AStrength50 min
- 4Hips and BackMobility15 min
Nothing on this screen has a date.
Every set
The weight is already filled in.
Each lift opens at a weight worked out from your last session. Try it: log three sets, or drop the reps on one, and see where next session opens.
Lower A
Barbell Back Squat
Last time 310 lb × 5, 5, 5
Last time every set reached 5 reps, so this adds 5 lb.
Weight
315lb
RepsTarget 5
5
Effort (RPE)
- Set 1
- Set 2
- Set 3
Last set: none yet today
Next: Romanian Deadlift
Kept for next time: Brace before the descent
- 01
Last time, beside today. Every lift shows last session’s sets above the number you are about to lift.
- 02
A reason under the weight. When every set reaches the top of the range, it adds a step. If not, the weight holds and you aim for more reps.
- 03
Notes that come back. Keep a cue on a lift and it shows the next time that lift comes round.
Cycles
Sets hold. Load and reps progress.
A cycle is your few weeks of building, ending with a deload. Your sets stay the same all cycle, so each rotation is a fair test of the last. The deload goes back to the load you started the cycle on and trims sets and reps.
One cycle
Rotation 1
Back Squat
Sets
3
Holds
Reps
5
Load
300lb
- 3003×5
- 3053×5
- 3103×5
- 3153×5
- 3002×3
Romanian Deadlift
Sets
3
Holds
Reps
8
Load
185lb
- 1853×8
- 1853×9
- 1853×10
- 1953×8
- 1852×6
Three sets each, all cycle. Step through the rotations and watch which numbers move.
Deload at rotation 5. Where the program writes it.
Every cycle ends on a review.
How each lift moved, then the next cycle’s emphasis: hold, build or push, muscle by muscle.
Cycle review
5 rotations completed · 20 sessions logged
Back Squat
300 × 5 → 315 × 5lb
Romanian Deadlift
185 × 8 → 195 × 8lb
Next cycle, muscle by muscle
- Quads
More sets, measured from the sets your program writes.
- Hamstrings
The sets as your program writes them.
- Chest
Fewer sets, same weight.
Your body
Flag discomfort, and that lift’s load holds.
Note where it is and how much, on the phone or the watch. Name an area that needs care in your own words, and training works around it.
Discomfort: Romanian Deadlift
- Where?
- Knee, left
- When?
- During the set
How much, 0 to 10?
At 4 or more, next time this exercise keeps the same weight instead of going up.
Next time
185lbLoad holds
Same weight as last time, 185 lb, because of the left knee discomfort you noted (5 of 10).
Working around
Left knee
In your words: “Sore going down stairs”
What is it like?
How training treats it
Pain-free range only
Still trained, but only in ranges and movements that do not set it off.
Mobility is a real session. Hold timers, left and right side cues, and a pain check before and after. If pain rises by more than 2 or ends above 5, the session stays the same next time so it can settle.
Upper A~45 min
- 4 × 6-8
Bench Press
Main lift
- 4 × 8-10
Barbell Row
Main lift
- 3 × 8-10
Overhead Press
Main lift
- 32 × 10-12
Pull-up
For this gym, in place of Lat Pulldown
- 32 × 12-15
Lateral Raise
Accessory
- 3 × 10-12
Overhead Dumbbell Extension
Taken out for time
About 57 minutes, about 45 after this. Main lifts stay in, and rest between sets stays as it is.
Gym and time
Your gym, your minutes.
Each gym keeps its own equipment list, and a session puts a close match in for what is not there. Short on time? Accessories go first, main lifts always stay in, and their sets are cut last.
Bodyweight lifts progress on reps. At the top of the range, the next step is a harder version or a little weight.
Assisted lifts progress by taking help off. Each step takes a little away, until the machine is not needed.
Programs
Bring the program you already have.
On the web, upload a photo or PDF of a program and Cadence reads it into a draft you can change by asking. Nothing saves until you press Save.
Or start from the library
- Upper/Lower Power + Hypertrophy
- Push/Pull/Legs Hypertrophy
- Powerbuilding 4-Day
- Minimalist 2-Day Full-Body
- Home / Minimal Equipment
- Couch to 5K
Upload · From image or PDF
I read three days from your PDF: push, pull and legs, eight exercises. Your draft is ready. Tell me what to change.
Add calf raises to legs, 3 sets.
Added Standing Calf Raise to Day 3, 3 × 10-15.
Push Pull Legs
Draft · 3 sessions
Day 1 · Push3 exercises
- Bench Press4 × 6-8
- Incline Dumbbell Press3 × 8-10
- Overhead Press3 × 8-10
Day 2 · Pull3 exercises
- Barbell Row4 × 6-8
- Lat Pulldown3 × 10-12
- Face Pull3 × 15
Day 3 · Legs
- Back Squat4 × 5
- Romanian Deadlift3 × 8-10
- Standing Calf Raise3 × 10-15
Questions
Training, answered.
How does Cadence decide the weight for my next session?
From your own log. If every set of a lift reached the top of its rep range, the next session adds a step of weight, or takes some help off an assisted lift. If not, the weight holds and you aim for more reps. Each lift shows the reason in one line under the weight.
What is a cycle, and when is the deload?
A cycle is your few weeks of building, ending with a deload. Your sets stay the same through it while load and reps progress. The deload sits where your program writes it, and you can take it a rotation earlier or one later. It goes back to the load you started the cycle on, and trims sets and reps.
Can I train around a sore knee, shoulder or back?
Yes. Name the area in your own words and say what it is like, and training works around it: keeping load off it, keeping to a pain-free range, training it through a comfortable range, or building strength there. Flag discomfort on a lift at 4 out of 10 or more and that lift keeps its weight next time. Cadence is not a medical service, and words that suggest something serious get a plain message to have it checked.
Does it work with a home gym or only bodyweight?
Each gym you train at keeps its own equipment list. When a session needs something a gym does not have, Cadence puts in a close match for that session and leaves your program as it is. Bodyweight lifts progress on reps, then point you to a harder version or a little added weight.
Can I use a program I already follow?
Yes. On the web, upload a photo or PDF of it, or describe it, and Cadence reads it into a draft you can change before you save. You can also build one by hand or start from the program library.
Do I need an Apple Watch?
No. Training works on the web and on iPhone. With an Apple Watch you can also log sets from your wrist: last time’s weight is already in, the Digital Crown sets the reps and Log set saves it. Cadence is invite-only for now, and the iPhone and Apple Watch apps are in a TestFlight beta.
Early access
Cadence is invite-only for now.
Access opens a few people at a time while the beta is small. Tell us how you train and what you want to change, and we'll come back to you.
Web, iPhone and Apple Watch · One invite covers all three