Strength you can measure.
271 exercises, four progression methods, ten ready-made plans. The target goes up when you hit it — and when nothing has moved for weeks, you get a proposal instead of a shrug.
The catalogue
271 exercises — and none you have to create yourself
Barbell, dumbbell, machine, cable, bodyweight, kettlebell, bands, suspension trainer, landmine, trap bar, sled. Plus explosive lifts, gymnastics and conditioning.
99 exercises carry a two-phase movement drawing, every one of them a muscle map with primary and secondary involvement. Each image was checked individually — a wrong picture teaches the wrong movement, so an exercise sooner has none than an approximate one.
- Free text resolves: “rdl”, “dips”, “shrugs” find their row
- You can photograph machines — so you recognise them in the gym
- Holds count seconds, carries count metres, not repetitions
Execution, muscle map, history. Sample data.
Progression
The target comes from what you last lifted
Weight and repetitions give an estimated maximum. How that becomes the next target is decided by the method you picked for that exercise — four are available, each with a line on what it is good for and what it is not.
- Double progression — work inside the rep window, add weight at the top of it
- Linear — a fixed increase for as long as it holds; it is meant to run out eventually
- Top set and back-off — one heavy set, then volume
- Wave — the window rotates from session to session
Each method states what it rests on: meta-analyses and position stands with author, year and title. No claim without a source.
Targets for the next session. Sample data.
Plateaus
When three sessions pass with nothing happening, it says so
And it does not just say that things are stuck. First it looks at why: how much volume did that muscle group get this week, measured against your own bands? How was your recovery over the last ten days?
If it is fatigue, the deload leads. If the stimulus has gone blunt, the method does. Recommending variety against missing recovery would be load on a problem made of load — so it doesn't.
Proposals come as a ladder: the method first, then the rep window, then a different exercise, and last a deload week. Nothing is applied until you confirm it.
A plateau shows up in the anchor curves first. Sample data.
Plans
Ten ready-made plans — or your own build
Across all four strength goals and three experience levels. Each plan states what happens, who it is for, who it is explicitly not for, how many sessions it costs and what it rests on.
An adopted plan is an ordinary plan afterwards: you can swap any exercise and change any set. There is no second, walled-off planning system — what you edit is yours.
The library, filtered by goal and level.
Steering
Your goal sets the targets — not a standard programme.
Four strength goals, and they reach right down into the single set: rep range, effort cap, number of heavy sets, rest.
Four goals
Hypertrophy, maximal strength, maintenance, coming back. Anyone returning after a break deliberately gets smaller targets — and is moved up automatically after four weeks, without your own choice being overwritten.
Deload week
Every fourth week takes load off — switchable if you want it otherwise. If a recovery signal arrives at the same time, the two do not stack: both may only reduce, never add.
Volume bands that fit you
How many hard sets a muscle group tolerates per week depends on whether you also run and ride. Cox keeps two sets of reference values and picks based on what you stated and what it measured.
Anchor lifts
Cox measures your progress on three to eight exercises. It derives them from your training over the last 90 days — or you pick them yourself. Someone who only works with a barbell does not get a machine curve.
Sets per muscle group against your bands — productive, under or over. Sample data.
In the gym
A phone mode for between sets
Large fields, the current exercise at the top, your last performance next to it. What you type stays as a draft — even if the signal drops in the basement.
Forgot to log? You can fill it in later, row by row, and your correction survives every later sync: what you entered yourself is not overwritten by device data.
Between two sets. Sample data.
Strength is the way in.
Nutrition joins when you need it — and the coach sees both. Everything is free during the closed beta.