1000

A training app born from necessity

GET
STRONG.
GET
RUNNING.

Not a 12-week transformation promise. A real programme, built around real injuries, pointing at real goals.

START FOR FREE → THE STORY ↓
24
Weeks per block
1000
lb total — the goal
16
Injury constraints
25
Min 5K target

The origin

IT STARTED WITH A FEMUR.

A fractured femur. Then hip damage. Degenerated discs. A pulmonary embolism. The kind of list you don't expect to be writing about yourself.

But the goal never went away. The 1000lb club — bench, squat, deadlift combined. Sub-25 minute 5K. Just moving like a human being again.

The problem with every training app I tried was the same. They were built for people who were never broken. They don't account for a hip that doesn't move right, a back that needs warming up properly, a body that's been through it.

So I built one that does.

The setbacks

WHAT THE BODY WENT THROUGH.

FEMUR FRACTURE
Left leg
HIP DAMAGE
Left hip, post-fracture
DEGENERATED DISCS
Lumbar spine
PULMONARY EMBOLISM
Cardiac constraint
STILL GOING
Every session
The hardest part wasn't the injuries. It was finding a programme that took them seriously without using them as an excuse to not push.
— The reason YourPlan exists

What it does

BUILT DIFFERENT.
TRAINED DIFFERENT.

01
5/3/1 STRENGTH
Wendler's proven progressive overload system, personalised to your actual training maxes. Every set weight is calculated from where you are right now — not where a generic plan assumes you should be.
PROGRESSIVE OVERLOAD
02
SCIENTIFIC RUN PACING
Paces are calculated weekly using Jack Daniels-derived percentage zones, interpolated from your current ability to your target time. Week 1 starts wherever you are — including from a walk.
JACK DANIELS METHOD
03
REAL GOAL TIMELINE
YourPlan calculates how long it will actually take to hit your targets — not a motivational estimate, but a projection based on published progression rates for your level. Block by block.
EVIDENCE BASED
04
INJURY CONSTRAINTS
16 injury types built in. Add them at sign-up or mid-programme. Each one triggers specific exercise substitutions, rehabilitation work, and loading adjustments — automatically.
ADAPTS IMMEDIATELY
05
MULTI-BLOCK ROADMAP
Big goals take multiple 24-week blocks. YourPlan tracks you across all of them — reperiodising from your actual achieved lifts at the end of each block, not from the original projection.
LONG TERM PLANNING
06
SMART ROLLBACK
If the same exercise is flagged repeatedly, the app detects it and offers a calculated 10% training max rollback. Science over ego. Getting it right over grinding against a wall.
AUTO DETECTION

The numbers

SCIENCE.
NOT
GUESSWORK.

Every number in YourPlan comes from published research — not app-store marketing. The progression rates, the pacing zones, the MET calorie values. It's all cited, all real, all honest.

5/3/1
Wendler's progressive overload — the most battle-tested strength methodology for natural lifters. Foundation, Build and Peak phases.
JD%
Jack Daniels pace zones — easy, tempo, interval and race paces calculated from your current and target 5K times, scaled week by week.
MET
Metabolic Equivalent values from the Compendium of Physical Activities (Ainsworth, 2011) — calorie estimates based on session type and duration.
2.8
kg/month — evidence-based intermediate progression rate for strength. Used to calculate realistic goal timelines, not aspirational ones.

Injury management

THE APP THAT
TRAINS AROUND
YOU.

🦴
LOWER BACK
Trap bar deadlifts replace conventional. McGill Big 3 (Bird-Dog, Dead Bug, Side Plank) added to every lower session. Spinal loading reduced.
🦵
HIPS & MOBILITY
Hip 90/90, couch stretch, and clamshells programmed into every lower session. Box squats substitute back squats. Mobility-first warmups.
❤️
CARDIAC
All sessions scoped to Zone 2 effort. RPE guidance at every set. Run pacing stays aerobic. No maximum effort work without explicit acknowledgment.
⚖️
BALANCE & PROPRIOCEPTION
Progressive single-leg work. Balance challenge built into accessory movements — stable surface, eyes closed, Bosu — scaling with programme phase.
You can add or remove constraints at any time, including mid-programme. The plan rebuilds around them immediately — no restart, no data loss.

YOUR
PLAN.
YOUR NAME
ON IT.

Free to use. No subscription. Everything stays on your device. Your data is yours.

START YOUR PLAN →

Web app · Android coming soon · Built by Kazani Consulting