Coach Lucas is your private training and nutrition companion — everything you need to run your own program and hit your numbers, with nothing you don't.
BUILD OR PICK A PROGRAM
• Start from a ready-made split in 30, 45, or 60-minute versions — Full Body and Push/Pull/Legs are free; Upper/Lower, Body-Part, and a dumbbell/bodyweight Hotel routine are Pro.
• Or build your own with Pro: name your days, pick exercises from a built-in library (or add your own), set sets/reps/rest/weights, pair supersets, and drag to reorder.
• Or skip setup — start a freestyle workout with no program and add exercises as you go. It all counts toward your history and records.
• Keep multiple programs — a cut block and a bulk block — and switch the active one anytime.
• Import a program a coach or friend shares (QR code, file, or spreadsheet) for free; building and sharing your own is Pro. Structure only — never your weights or history.
TRAIN SMARTER
• A rest timer that keeps running and alerts you even when your phone is locked.
• Plate math that tells you what to load on the bar.
• Instant lbs/kg switch — even mid-workout; every weight and suggestion converts.
• Progression that bumps the weight only when you earn it — every set at target reps.
• Optional RPE, warm-up marking, and drop/rest-pause/myo sets — logged as real volume, never inflating PRs.
• Swap any exercise mid-workout — same-muscle alternatives for when a machine's taken.
• An optional deload week — suggestions ease off, and progression pauses, then resumes.
• Rest timer + set logging on your Apple Watch.
DIAL IN YOUR NUTRITION
• A built-in macro calculator: enter your stats and goal for a daily calorie + macro target you can adjust.
• Adaptive maintenance: after ~2 weeks, it estimates your maintenance calories from your own intake-vs-weight trend.
• Log meals fast — scan a barcode or search ~352,000 packaged foods built into the app (US, Canada, UK, Australia), completely offline. Re-log favorites, repeat yesterday, or import from Apple Health.
• Set a weight goal with a target date and see the pace to get there.
• Define your own daily non-negotiables and keep a streak going.
• Switching apps? Import your workout and weigh-in history from any CSV export — free.
SEE YOUR PROGRESS
• Insights — body-composition trends, weekly volume by muscle group, relative strength, a stalling-lift scoreboard, and a resting-heart-rate trend.
• Nutrition Insights — your weight-goal trajectory and how consistently you hit your macro targets.
• Personal records and per-exercise strength trends, including an effort-adjusted 1RM.
TRACK THE REST
• Body weight and body composition over time — with a 7-day average that cuts through water swings.
• Supplements and medication doses (e.g., a doctor-prescribed GLP-1) — records what you enter, never recommends.
• Cardio and guided mobility routines, too.
PRIVATE BY DESIGN
• No account. No login. No servers.
• The app makes no network calls in normal use — your data never leaves your device.
• No ads, no tracking, no analytics. Apple's privacy label is "Data Not Collected."
• Optional encrypted backup file you control.
PRICING
• Free to download and use — workout logging, the rest timer, weigh-ins, manual macros, barcode meal logging, the macro calculator, a weight goal, the JSON backup, and CSV import.
• One optional, one-time purchase (no subscription) unlocks Coach Lucas Pro: the program builder, the full starter-program library, training analytics + Nutrition Insights, personal records, adaptive maintenance, deload weeks, advanced set types, guided mobility, daily non-negotiables, supplement & medication logging, the meal matcher, Apple Health import, and CSV export. Pay once; restores across your devices.
Coach Lucas gives general fitness and nutrition guidance and estimates. It is not medical or nutritional advice or a substitute for a doctor or dietitian. Consult a professional before major changes to your diet, training, or medications.
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