KILOHow do you feel today?
How did your workout go?
How hard did it feel? (1–10)
Features
Log your sets. See where they land.
Log your sets in a few taps and see right away which muscles got work this week.
See the app up close.Home
Where you stand, at a glance.
Compare your daily feeling with your workout experience. Rate how hard your training felt, add notes and fill in missed days later.
- How do you feel today?
- How did your workout go?
- Weight and trend
- How hard did it feel? (1–10)
Every workout, easy to find.
A dot for every workout. Tap a day to see what you did.
- Totals per month
- Edit afterwards
- Mark a deload week
- Mark a pause week
What the scale does and doesn't tell you.
Your weight doesn't say everything. The tape sees what the scale misses.
- Goal weight and weekly trend
- Body measurements Premium
- Progress photos Premium
- Photos stay on your phone
Workout
Your workout is ready before you start.
Your plan on top, your week below it, and what comes next.
- Fixed days or whenever it suits
- Duration per routine
- Free workout
- Saved plans Premium
Know exactly where your plan lands.
One line tells you whether each muscle lands exactly on your goal.
- Muscle coverage
- Exercises per muscle
- Days as chips
- Edit a routine
- Make a superset
In turns, with no rest in between.
Make a superset yourself, in your plan or during your workout.
- Two to four exercises
- Opposing muscles first
- One card, round after round
- Rest after the round
- Break up any time
A plan that fits you.
Four short steps to a plan that fits your week.
- Days
- How to start
- Set goals
- Your plan
- 14 example plans
Fast logging, no fighting the keyboard.
Tap in your sets with your previous result next to them. Faster than your rest.
- Rest timer
- Warm-up
- Set types
- Plates per side
- Notes
- Report
Muscles
A map instead of a table.
Twelve muscle groups colour along with your sets. Set your own set goals and the map shows where you stand.
- No goal: the brighter, the more sets
- With a goal: green on goal, yellow too few, orange above
- Grey: your plan still brings you to your goal this week
- Front and back, or a list per muscle
- This week or averaged over 4 weeks, without pause weeks
Every set counted right.
A set counts for the main muscle of the exercise. Helping muscles don't count.
Barbell Bench Press4 sets
- Chest4
- Triceps0
- Shoulders0
How many sets a week? You decide.
You set an exact number of sets a week per muscle.
- Exact per muscle
- No goal by default
- Green is exactly on goal
- Research as a guideline
- Clear all goals
Sources
The guidelines behind the question mark rest on these sources. You choose your own goals.
- Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass. J Sports Sci 2017;35(11):1073–1082. doi.org/10.1080/02640414.2016.1210197
- Pelland JC, Remmert JF, Robinson ZP, Hinson SR, Zourdos MC. The resistance training dose response: meta-regressions exploring the effects of weekly volume and frequency on muscle hypertrophy and strength gains. Sports Med 2026;56(2):481–505 (online 2025). doi.org/10.1007/s40279-025-02344-w
- Bickel CS, Cross JM, Bamman MM. Exercise dosing to retain resistance training adaptations in young and older adults. Med Sci Sports Exerc 2011;43(7):1177–1187. doi.org/10.1249/MSS.0b013e318207c15d
- Spiering BA, Mujika I, Sharp MA, Foulis SA. Maintaining physical performance: the minimal dose of exercise needed to preserve endurance and strength over time. J Strength Cond Res 2021;35(5):1449–1458. doi.org/10.1519/JSC.0000000000003964
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc 2009;41(3):687–708. doi.org/10.1249/MSS.0b013e3181915670
Exercises
Find any exercise in a few taps.
Search by name, in your own language or in English.
- Pattern
- Type
- Muscle
- Equipment
- My list
What you can lift, in kilos.
The drawing, the muscles and what you already did with it, in one sheet.
- Main and helping muscles
- Estimated 1RM
- Table per rep count
- Your own exercise
- Measure in seconds
Progress
Everything you did, in three numbers.Free
Your key numbers on top, and below them how regularly you train.
- Lifted in tonnes
- Sessions
- Weeks in a row
- Consistency per month
DeeperPremium
Balance · Your strength · Where your reps land
- BalanceYour completed sets across five groups. Calf work counts under knee.
- Your strengthWhether you are getting stronger. For each exercise the app takes your highest estimated 1RM per week, as in Strength trends, and compares your last 2 completed weeks with the weeks before. Exercises you do more often count more.
- Where your reps landOver the last 28 days, from ten sets onward. Timed sets have no reps and do not count.
Monthly reportPremium
Next to the month before, with your top 3 and the split.
- Top 3 exercises
- Split per muscle group
- Share as an image or pdf
Your trendsFree
Is it going the right way?
- Strength trend per exerciseYour highest estimated 1RM per week for one exercise, from working sets of at most 12 reps. If a week only had longer sets, the best of those counts; estimates above 12 reps are less precise. Volume shows the kilos you lifted per week instead.
- Volume per muscleThe weight lifted per week for one muscle group: weight times reps, summed over your completed working sets where this is the main muscle. The set count next to it counts only those sets too. With two dumbbells, both count.
Records · MilestonesFree
Your heaviest set per exercise, exactly as you did it. A 1RM estimate is something else: it combines weight and reps into a single number.
- All records
- 16 milestones
Long-term trendsPremium
Push/pull, upper/lower, growth and volume per month · Last 6 months
- Push and pull
- Upper and lower
- Sets per week, second half of your period vs the first halfPer muscle group: your average number of sets per week in the second half of the period, compared with the first half. With 6 months that’s the last 3 months versus the 3 before; with a shorter history your period is split in two.
- Volume per monthkg × reps, in tonnes (1 t = 1000 kg)
Settings
The app the way you want it.
A few choices you make once.
- Kilos or pounds
- Cm or inches
- 25 languages
- Exercise names in your language
- Black Gold theme Premium
- Gold icon with Black Gold Premium
Train your way. Your data stays yours.
Here you set up your training and manage your backup.
- Reps in reserve (RIR)
- Set goals per muscle
- Backup on a server in the EU
- CSV export and import
- Weight and measurements only with consent
- Delete your account any time
What's new
Feelings and workouts
Compare your daily feeling with your workout experience. Rate how hard your training felt, add notes and fill in missed days later.
Feelings and workouts
Add an earlier day
Workout note
See the app up close.Reps in reserve
After saving a set, a window automatically opens to choose your RIR. You can skip it and adjust it below the set later.
Marked Premium: part of Premium, and free during the open test.
What you won't find in Kilogain.
A good log is also about what isn't in it.
- No ads, not even in the free version.
- No social feed and no likes: your training is yours.
- No lectures: the app shows your numbers against the goals you choose.
- No selling of data and no trackers in the app.
Your next workout starts with one tap.
Available in open testing on Google Play for Android and through TestFlight for iPhone. The public App Store release will follow later. What is free and what is Premium?