ACL-aware training: This is a conservative starting template, not medical clearance. Keep movements pain-free and controlled; avoid pivoting, jumping, deep knee flexion, and any exercise your clinician has restricted. Confirm lower-body choices with your physiotherapist.
YOUR PROGRAM
Workout plan
Tap a session to log sets, reps and loads. Suggested effort: finish most sets with 2–3 reps in reserve.
SESSION
Upper A
Log actual reps and weight for each set. Tick a set when complete.
6Exercises
0Sets done
18Total sets
CONSISTENCY OVER PERFECTION
Your progress
Add weigh-ins under similar conditions. Use weekly averages when possible.
12-month target 112 kg → 95 kg · 17 kg to lose · average pace about 0.33 kg/week. Use weekly averages rather than reacting to daily fluctuations.
Body weight
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Workout history
0 sessions
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TRAIN SMART
ACL & training notes
Important: A Grade 1 ACL tear still needs individual guidance. This app cannot assess knee stability or replace a physiotherapist/orthopaedic clinician. Follow your clinician's restrictions first.
Movement rules
Use a comfortable, pain-free range and controlled tempo.
Avoid jumping, running, pivoting, sudden direction changes and deep twisting.
Do not push through pain, swelling, giving-way, locking or increased instability.
Stop and seek clinical advice if symptoms worsen.
Use low-impact cycling only if comfortable and cleared for you.
Lower-body exercise notes
Hamstring curl / glute bridge: start light and controlled if cleared.
Leg press: only if approved; use a shallow, comfortable range and no knee pain.
Low step-ups: only after your physiotherapist clears them.
Initially excluded: squats, lunges, leg extensions, jumps and twisting drills.
Progression
When every set reaches the top of its rep range with clean technique and no symptom increase, increase the load by the smallest available increment next time. Keep 2–3 reps in reserve; no max attempts needed.
App data
Your logs are saved in this browser on this device. They are not automatically backed up or synced to another phone.