MiD is a free gym workout planner and workout log that builds your training programme from four questions and adapts it every 4-week block. Progressive overload, muscle building and strength, without an account, ads or tracking.

A PLAN THAT DOESN'T GET BORING
• Every 4-week block keeps your main lifts, so you keep getting stronger, and rotates the rest.
• Full body, upper/lower and push/pull/legs splits for 2 to 6 days a week.
• Each week covers every part of a muscle: upper and lower chest, back width and thickness, side and rear delts.
• Supersets, top sets and drop sets where they help, never as gimmicks.

141 EXERCISES, EACH SHOWN BY MID COACH
• A demonstration and clear form cues for every movement, with most shown as a short MiD Coach animation.
• Swap any exercise for a suitable alternative.

DURING YOUR WORKOUT
• Last time vs today on every set.
• Warm-up sets for your main lifts and the plates to load on each side.
• A buzz when your rest ends, and the screen stays on while you train.
• Notes for each exercise: seat height, grip, cable setting.

A COACH THAT CHANGES YOUR PLAN
• Short on time, sore, missed a week or want to keep a favourite exercise? Tell the Coach.
• Every change is shown first and only applied when you confirm.

NO GYM TODAY?
• Swap today's workout for a home session with just your body or dumbbells. Your plan stays as it was.

BRING YOUR OWN AI
• Export your block as a ready-made prompt for any AI chat, then import the plan it writes as your next block. Free.

TRACK WHAT MATTERS
• A weekly check-in: workouts done, best lifts and what comes next.
• Strength trends and weekly sets per muscle.
• Body weight with a 7-day average and your real weekly rate.
• Share a workout or personal record as an image, if you want to.

SWITCHING FROM ANOTHER APP?
• Import your workout history from Strong or Hevy (CSV export). Your personal bests and starting weights come with you.

WEAR OS AND HEALTH CONNECT
• Log sets, rest and follow exercise guides from your Wear OS watch, with a Tile for your current or next workout.
• Optionally save finished workouts to Health Connect, so other fitness apps can show them.

PRIVATE BY DESIGN
• No account. Your training stays on your phone unless you export, share or turn on Health Connect.
• No ads and no tracking.
• Workout reminders are local notifications.

MiD gives general gym training guidance. Stop or change any exercise that causes pain and get qualified advice when you need it.

MiD is new and made by one person. If something doesn't work or feels wrong, tap Settings → Contact Support or email info@midcoach.com. Every report is read and fixed fast.