WEEK 1 - FOUNDATION
TRANS
FORM
8-Week Plan - ON AIR Fitness, Montigny-le-Bretonneux
0%
DONE
Start your journey
0 of 48 sessions. Results visible weeks 3-4.
0
Sessions
W1
Current
0
Streak
?
DELOAD WEEK SUGGESTED
?
Reduce all weights by 20% this week for recovery.
Choose today's session
Your targets
87->73kg
Weight
35->19%
Body Fat
?
VF 12->8
Visceral
SESSION A
00:00
Upper Body
0/6 done
WARM-UP
FINISH
THE PLAN
Exercise Library
Tap a session to start it
Weight Progression - All Exercises
LOGBOOK
All sessions saved on your phone
BODY STATS
Track your weekly transformation
Weight
87
kg
->73
Body Fat
35.6
%
->19
Waist
--
cm
Visceral Fat
?
12
lvl
->8
Training Calendar
‹
›
Mo
Tu
We
Th
Fr
Sa
Su
Gym
Cardio
Active Rest
Rest
Weekly Check-In
DATE
WEIGHT (kg)
WAIST (cm)
BODY FAT %
ENERGY (1-10)
SAVE CHECK-IN
Weight Progress Chart
Log at least 2 check-ins to see your chart
NUTRITION
1,900 kcal - 150g protein - daily targets
1,900
Calories/day
150g
Protein min
180g
Carbs
60g
Fat
Daily Meals - 1 PM Training
CALORIES
Target: 1,900 kcal - 150g protein daily
‹
›
0%
of goal
Calories
0
/ 1900
Protein
0
g / 150g
0g
CARBS/180g
0g
FAT/60g
1900
REMAINING
Add Food
FOOD NAME
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AMOUNT & UNIT
g (grams)
ml
piece / unit
tbsp (15g)
tsp (5g)
cup (240ml)
slice
handful (~30g)
portion (150g)
MEAL
Breakfast
Pre-Workout
Post-Workout
Snack
Dinner
KCAL
PROT g
CARB g
FAT g
ADD TO LOG
Today's Food Log
WEEKLY SUMMARY
Your progress this week
SETTINGS
Preferences & data
Your Profile
WEIGHT (kg)
HEIGHT (cm)
AGE
GOAL WEIGHT
SAVE PROFILE
Appearance
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1-Rep Max Calculator
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Epley formula: weight x (1 + reps/30)
WEIGHT LIFTED (kg)
REPS DONE
CALCULATE 1RM
--
estimated 1-rep max
Daily Water Tracker
0.0L
of 2.5L target
0%
+250ml
+500ml
+1L
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Daily Stretching Routine
10-min lumbar health protocol. Tap Start to begin guided routine.
START ROUTINE
Reminders
Water Reminders
Browser notifications every 2 hours
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Cloud Sync
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Data Management
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EXERCISE LIBRARY
Tap an exercise to replace one in your session
Customize Your Sessions
Session A
Session B
Session C
Exercise Library
All
Chest
Back
Shoulders
Arms
Legs
Core
Cardio
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PERSONAL RECORDS
Your best lifts ever
PROGRESS
Charts & trends
Calorie History (all time)
Log food to see your calorie history
Weekly Training Volume
All
Chest
Back
Legs
Shoulders
Arms
Complete sessions to see your volume trend
RECIPES
Build meals, log in one tap
+ CREATE NEW RECIPE
MEAL PLAN
Auto-generate daily meals to hit your targets
1900
KCAL TARGET
150g
PROTEIN TARGET
GENERATE TODAY'S PLAN
1 / 8
Hip Flexor Stretch
1:00
Cue text here
STOP ROUTINE
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REST TIMER
1:30
Next set coming up...
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EXERCISE
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SESSION COMPLETE
Estimated calories burned
0
kcal burned
0
ACTIVE kcal
0
MINUTES
0
AVG RPE
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TOTALS
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P: 0g
C: 0g
F: 0g
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Visceral Fat
Fat around internal organs. Level 1-9 healthy, 10+ high risk. Your target is below 8.
Body Fat %
Percentage of total weight that is fat. Your goal: 35.6% to 19%.
HIIT
High-Intensity Interval Training. Your protocol: 30s fast / 90s walk x 8 rounds.
Zone 2 Cardio
Low-intensity at 130-145 bpm. You should hold a full conversation. Burns fat directly.
1-Rep Max (1RM)
Maximum weight for one rep. Estimated: weight x (1 + reps/30). No need to test to failure.
Epley Formula
Estimates 1RM from a working set. 80kg x 8 reps = ~101kg estimated 1RM. Accurate within 5-10%.
McGill Big 3
Spine-safe core exercises by Dr. Stuart McGill: Bird Dog, Side Plank, Glute Bridge. Stabilize spine without compressing lumbar discs.
Deload Week
Planned week at 50-60% normal volume. Lets your nervous system and joints recover. Strength improves during recovery, not just hard training.
Estimated 1RM (e1RM)
Calculated one-rep max from a working set. Rising e1RM = getting stronger over time.
Streak
Consecutive days with a session logged. Streaks build the habit — the most important factor in long-term transformation.