Your workout
Choose a session below.
Saved on this device
Account, sync & quick access
Bookmark this page to open your workouts directly. You do not need a Home Screen shortcut.
Use the same browser to keep access to locally saved workouts. Account sync is available below.
Account & sync
Loading account connection. Your data remains on this device.
Uses your OMSC OS account. Preview records are separate from the live app. Cloud sync includes planner, training and any optional health or cycle details you save.
Guest data stays on this device until you explicitly copy it. Signing out keeps this account’s local copy for offline recovery; use a private device.
A different cloud version is available. Automatic upload is paused. Neither copy has been overwritten.
Keep this page open until “Synced” appears. Offline edits stay on this device. A Home Screen shortcut does not by itself sync data.
The Personal Performance System
Your plan starts with your reality.
Tell us what you are training for, what you have available and how often you can show up. The system builds the starting plan; your logged results decide what changes next.
Training profile
Your training plan
Heavy Duty · OMSC adaptation of Mentzer’s 1995 rotation. Chest & back → shoulders & arms → legs. One working set per exercise; preparation sets are separate. Minimum 72 hours between sessions, longer if recovery is incomplete. The weekly planning target is two sessions; the rotation continues across weeks.
Warm up each movement with gradually heavier, non-fatiguing preparation sets. Use controlled repetitions and stop when another clean repetition is not possible. No forced repetitions, assisted negatives or unsafe failure attempts. Increase resistance only after exceeding the rep range with consistent technique; if performance falls, reassess recovery before adding work.
Recovery & nutrition context
Training block
Your next sessions
Nutrient Coach
Your daily framework
Active workout
Today
Sets are saved as you go. Use Complete workout to add this session to history.
Cardio plan
Choose your weekly target. Record completed sessions separately from strength workouts.
Progress
Workout history
No completed workouts yet. Create your training profile to get started.
Set up training →