Muscle Mania runs a proven 90-day body recomposition plan for you: build muscle and lose fat at the same time, without guessing what to do next.
A REAL PROGRAM, NOT A BLANK LOGBOOK
• Pick your workout style: upper/lower, full body, isolation (one or two muscles a day) or cardio focus
• Or build your own plan, starting from any style or a blank week
• The exact exercises, sets, reps and rest for every day
• Phases that ease you back in, then build: two easy sets in weeks 1–2, full sets in weeks 3–4, harder training from week 5
• Swap any exercise for a variation that suits your gym or your joints, or train a different muscle instead
MAKE EVERY WORKOUT YOURS
• Search 160 exercises by name, muscle or equipment, or create your own
• Add, swap, reorder or remove exercises as you train, just for today or for every week
• Supersets that rest once each round is done
• Timed holds and carries, like planks and farmer's carries, with a stopwatch on every set
• Start an empty workout and build it as you go
SMART PROGRESSION
• See what you lifted last time and a target to beat on every exercise
• Double progression tells you exactly when to add weight
• Personal records are spotted automatically, with an estimated 1-rep max for every lift
BUILT FOR THE GYM FLOOR
• Big, easy-to-tap set logging with reps in reserve
• A rest timer that starts when you tick a set, or whenever you tap "Start rest"
• Your next set and rest countdown on the Lock Screen and in the Dynamic Island
• Works offline: log every set with no signal, and it syncs when you're back online
• Warm-up sets worked out for your first big lift, and add your own to any lift
NUTRITION THAT FITS THE PLAN
• Calorie and protein targets set from your stats
• One-tap saved meals, plus custom entries
• Totals for protein, carbs and fat at a glance
TRACK WHAT MATTERS
• Weigh-ins with a 7-day average, so one salty meal doesn't throw you off
• Waist and arm measurements, and private progress photos you can compare side by side
• Steps, sleep and cardio, with optional read-only import from Apple Health
• Strength charts for every exercise
WEEKLY CHECK-INS
Every week is scored against the plan's checklist: workouts and cardio done, protein, calories, steps and sleep. From week 3, the app suggests calorie changes based on your weight, waist and strength trends, never a single weigh-in.
TRAIN WITH FRIENDS
• Share finished workouts and PRs with friends
• Cheer each other on with reactions and comments
• Weekly and 12-week leaderboards that reward consistency, not just big numbers
• See a friend's plan and copy it to make it your own
• Your weight, measurements, photos and food log are never shared
• Report or block anyone, any time
PRIVATE BY DESIGN
Health data is read-only, never used for advertising, and never sold. Delete your account and everything in it whenever you want.
Muscle Mania offers general fitness and nutrition guidance, not medical advice. Check with a healthcare professional before starting a new program.
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