Set this week as your new week 1 of the current phase
WEEK —
SET START DATE
Tap to set your program start date
◆ Weekly Check-In
This week's check-in
Weight logged
Measurements updated
Sessions complete this week
Total XP
0 XP
Rank
⚡ Initiate
0 XP
Next: Carved (500 XP)
0
Sessions
0
Streak
0
PRs
🛡️
Streak Shield Ready
Protects your streak if you miss a week · 1 per month
This Week
Body Fat
Body Fat
—%
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Weight Trend — Last 7
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Aesthetic Score
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Based on shoulder:waist ratio, body fat, and weight trend. Updates when you log measurements.
1-on-1 Coaching
This Month's Challenge
Monthly Challenge
Progress0/0
Quick Actions
1-ON-1 COACHING
WEEKLY CHECK-IN
Week 1
How did this week go?
Bodyweight (kg)
Energy
1 = drained · 5 = full of energy
Sleep quality
1 = poor · 5 = slept great
Mood / motivation
1 = flat · 5 = fired up
Training this week
Nutrition this week
Note to Swanny
LOG SESSION
0
XP
Today's work.
Select Day
MY PROGRAM
0
XP
The plan.
Your split and every lift, with Swanny's form cues. Follow it exactly.
Training Split
NUTRITION
0
XP
Today's plate.
Your targets and meals. Log what you eat to track against them.
Your daily targets
Your daily targets
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Protein
—
Fat
—
Carbs
—
Calories
0
Calories Today
PROTEIN0 / 0g
CARBS0 / 0g
FAT0 / 0g
Add Food
Today's Food Log
Saved Meals
Weight Progress
Start
Now
Change
Log your weight for 2+ days to see your trend graph.
PR MEDALS
0
XP
Your records.
Every personal best you've set. One medal for every PR — earn them in the Log.
0
Total PRs
⚡ INITIATE
500 XP to Carved
Rank System
Recent XP
Your PR Medals
💪
Session Complete.
Push Day
0
Sets
+25
XP Earned
0
Total Sessions
🏆 Personal Record
New best logged
PROGRESS
0
XP
The trend.
Daily weight lies. The trend line tells the truth.
Total XP
0
Next Rank
-
This Week
More
Stats
0
Sessions
0
PRs
0
Medals
0
Current Streak
0
Best Streak
-
Weight kg
-
Height cm
-
Split
Recent Medals
This Week vs Last Week
Recent Sessions
HEALTH
0
XP
Daily Weight
Log at least 2 days to see your progress graph
Start
—
Now
—
Change
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Training Streak
🔥
0
Day Streak
Best: 0 days
0
Sessions
Daily Supplements
Body Measurements
Measure monthly. Log after waking, before eating.
MEASUREMENTS
0
XP
Log Today's Measurements
Shoulders (cm)
Waist (cm)
Chest (cm)
Arms (cm)
Quads (cm)
Calves (cm)
Aesthetic Ratio
Shoulder : Waist Ratio
-
Log shoulders and waist to see your ratio
Target: 1.618 (the golden ratio)
Measurement History
PROGRESS PHOTOS
Before & Now
First Photo
WEEK 1
Latest Photo
NOW
Your Photos
Photos are stored privately on this device. Same pose, same lighting each time gives the most useful comparison. Every two weeks is ideal.
SHARE PROGRESS
Screenshot to save your progress or send it to Swanny
Total XP
Sessions
PRs
Medals
Split
Current Goal
SCULPTD
Sculpt the aesthetic physique.
Take a screenshot of the card above to save it or send it to Swanny.
CHALLENGE
0
XP
Monthly Challenge
🥇 Prize
Your progress0/0
Weekly Quests
Leaderboard
SETTINGS
0
XP
Macro Targets
Daily Calories
Protein Target (g)
Carb Target (g)
Fat Target (g)
Workout
Auto rest timer
Starts a countdown when you complete a set
Admin — Monthly Challenge
Month Label
Challenge Title
Description
Prize
Target Sessions
Account
Logging out clears this device and returns you to the access-code screen. Your plan and progress are safe in the cloud — sign back in with your access code any time.
MY SYSTEM
0
XP
Your non-negotiables.
Your daily and weekly checklist — plus your split and nutrition from Swanny.
Set by your coach
Daily checklist
0 day streak
Nothing here yet. Add your first daily habit below — this is yours to build.
Weekly checklist
0 week streak
Nothing here yet. Add a weekly target — publish, meal-prep, check in, whatever moves you.
S
Swanny
Your coach · replies 7 days a week
Add Exercise
Add Custom Food
Adjust Daily Targets
These targets were set from your quiz. Override them any time.
Daily Calories
Protein (g)
Carbs (g)
Fat (g)
Water (cups)
Technique Cues
XP Earned
+25
Session logged
🏅
Medal Unlocked
Update Body Fat %
Around 10% is where the definition fully shows. Use skinfold calipers, a DEXA scan, or visual comparison charts to estimate.
Your Roadmap
Set your start date and current phase. Phases advance when your check-ins say you're ready — not on a fixed calendar.
Current phase
🏆
Milestone
Week 1 Complete.
The first week is done.
Your next move
Got a result worth showing?
Mind if I feature your transformation on the site? Email your before/after and a few lines about the process.
You've completed your cut phase. The definition is showing. Now the lean gain begins — we build on what you've uncovered. Keep training heavy and eat at your surplus.