What Pack Workout does

• Bodyweight exercises arranged in progressions, from easiest to hardest: push-ups, pull-ups, dips, squats, core, leg raises and handstand work.
• When every working set reaches the top of your rep range, with no pain flagged, the suggestion moves you to the next variation and says why. For example, from knee push-ups to regular push-ups.
• Easier and Harder buttons in the logger and the routine editor swap to the neighbouring variation whenever you need to.
• Ready-made programs to start from: Calisthenics Foundations, Calisthenics Strength, No-Bar Home Calisthenics, and Skills & Core. Preview one, then add it to your routines.

Pack Workout uses double progression, a simple rule you could apply with pen and paper:

• Stay at a weight while you work through your rep range.
• When every working set reaches the top of the range, add the smallest weight step and start again at the bottom. Lower-body barbell lifts take a double step.
• If you miss the bottom of the range two sessions in a row, it suggests lowering the weight by about 10%.
• Partial and abandoned sessions don't count as misses.

Every suggestion includes a short reason that cites the numbers it used.

Flag pain or discomfort on any set. Next time, the suggestion holds the weight or lowers it, says why, and offers alternative exercises for the same muscles with different equipment or movement.

Pack Workout is not medical advice. Talk to a qualified professional before starting a new program, especially if you have an injury or condition.

• AI search: describe what you want, like "a hamstring exercise I can do with dumbbells", and get matching exercises from our library with a one-line reason each.
• AI ideas: pick a goal, time, equipment and experience level, and get a workout built from library exercises that you can save as a routine.
• 10 requests a month on Free, 200 on Pack Plus. Failed requests don't count.
• Our server receives your request text and chosen equipment, and counts the request against your account. The AI provider never receives your email or name. "Use my recent workouts" is off until you turn it on.
• We don't store what you asked or what the AI answered, only how many requests you used.

See pricing and limits

• Enter your birth year, height, weight, activity level and goal. For the calorie formula you choose male, female or prefer not to say, which uses the average of both. Body-fat percentage is optional.
• See your BMI with its category, an estimate of the calories you burn in a day, a daily calorie target for your goal, a protein range, and your weight trend from your weigh-ins.
• The numbers come from standard formulas, not from the AI. The AI coach explains them and suggests nutrition and training habits. It is instructed not to suggest eating below your resting needs, extreme diets, supplements or diagnoses, and our server turns away answers that name a lower calorie amount or suggest supplements, drugs, fasting or a diagnosis. AI can still get things wrong, so use your own judgement.
• For anyone under 18 or with a BMI under 18.5, the app shows maintenance calories only, with a note to talk to a professional.
• Your body data is saved only after you tick a separate consent box. You can delete it anytime.
• Pack Plus only. Each AI coach answer counts as one AI request.

These are estimates, not medical advice. BMI doesn't tell muscle from fat. Talk to a qualified professional before making big changes to how you eat or train.