Kohlrabi

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At a glance

Recent workouts

Ready to train?

Saved workouts

Create your active program.

Start from a template

Tap one to start it now. It is your own copy: change anything in it later.

Or build your own

Focus
Advanced: progression rulesSensible defaults are already set. Open to change how weights progress.

Progression rules

Defaults for this program. Exercise-level overrides remain editable inside each workout.
Progression for this programTurn off to stop progression suggestions for this program's workouts. Your last-session targets still show.
Progression mode

Linear adds the increment every session, no RPE needed.

Top-set RPE trigger
Time step

Totals

Muscle map

Volume by muscle

Top exercises

Recent PRs

Appearance
Theme
Reduce motionScreens change instantly, with no animations.
Show Kohlrabi Coach offersThe Coach card on Home and in Settings. Off hides them on this device.

Display & Units
Weight units

Switching units leaves your logged workouts as they are. It only changes how weights are shown, and your saved increments convert to match.

Text size

Makes text and buttons bigger or smaller everywhere in the app. This is saved on this device.

Exercise picturesPhotos and illustrations on exercise pages, above the steps.
Pair weight entry
Effort display
Default tracking metric
Week starts on

Progression

Used for new exercises and programs.
Suggestions
ProgressionWhen on, a finished workout suggests your next targets. Last-session targets show either way.
StagesPlan a program in stages, like three weeks of strength and then a deload.
Working 1RM suggestionsWhen your recent sessions or a long break put you under your working 1RM, suggest a lower one. Suggestions show on Stats and on the exercise page.
Lower 1RM without askingWhen your recent sessions or a long break put you under your 1RM, Kohlrabi asks before lowering it. Turn on to lower it automatically. Your all-time best stays as it is.
Defaults
Progression mode

Default focus
Time step

Exercise defaults

Starting values when you add an exercise.

New exercises start with this many set rows (1–10).

Set tags
Ladder

Weights round to 5 lb. Timed exercises ladder seconds instead of reps.

Swipe to deleteSwipe a set row sideways to delete the set.

Data

Marketing

About

Kohlrabi 

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Last updated: —

Attributions
  • Muscle heat map uses an anatomical front/back body SVG in the style of Sasha's Body Map, with named muscle regions.
  • Exercise library: free-exercise-db 734 exercises, public domain (Unlicense). Exercise photos are from free-exercise-db too.
  • Exercise data by RepDB (repdb.co) illustrations and a few exercises free-exercise-db does not have; used in-app under the RepDB free license
  • Extra color themes use the Catppuccin palette and the Rosé Pine palette (Dawn).
  • The original color scheme was inspired by Rosé Pine.
  • Logo and app icon adapted from Tabler Icons (MIT).
  • Interface built with Preact (MIT) and htm (Apache-2.0).

Muscles worked

Progress

Est. 1RM and volume per day

How to

    Similar exercisesRanked by movement overlap

    History

    Update ready

    A new version of the app has finished downloading. Your workouts are saved; the app reloads in a moment.

    Update available

    This looks like an older copy of the app. Your workout data was saved by a newer version. Reload to update; your data is safe and untouched.

    Is this one cable or two?

    Replace current workout?

    Your in-progress workout will be discarded and replaced with the selected session.

    Workout in progress

    You have a workout in progress.

    Discard workout?

    This permanently deletes the in-progress workout.

    Saved workout draft in progress

    You have an unfinished saved workout draft.

    Review sets

    Workout focus

    Applies to exercises without their own range. Exercises with their own range keep theirs.

    Progression

    Top-set RPE trigger

    Week 1

    New stage

    0/40
    Progress by
    More options

    Progress when your last top set finished at or below this effort. Leave blank to use the program's trigger.

    Added to each exercise's sets in this stage, e.g. +1 in week 2 of a block. An exercise with its own sets for this stage keeps them.

    Exercise options

    Targets
    Rep range

    Targets are this exercise's own. They take precedence over the workout focus.

    Progression
    Suggestions for this exerciseOff stops progression suggestions here. The workout's other exercises are unaffected.
    Reps onlyProgress by adding reps, without adding weight.
    Progression scheme

    Tracking
    Sets count as
    Tags

    Variants

    Swap this exercise during a stage, or in a week set up before stages. Other weeks keep it.

    Mixed ranges

    Progression

    How to

      Why?

      Back up this workout

      You’re signed out, so this workout lives only on this device. Sign in to sync it across your devices and keep it safe.

      Sign in

      We’ll email you a sign-in code. No need to leave this screen.

      Custom exercise

      Saved to your library. It syncs across your devices when you are signed in.

      PRIMARY MUSCLES Required
      Select one or more.
      EQUIPMENT
      Choose one, or leave blank.
      Add equipment
      More options
      SECONDARY MUSCLES
      Optional. A muscle can’t be both primary and secondary.
      FORCE
      MECHANIC
      TRACKING
      SINGLE SIDE
      DUMBBELLS

      Delete all data?

      This erases everything on this device. This cannot be undone.

      Restore this backup?

      This deletes your current data and replaces it with the backup.

      Last chance

      Your current data will be replaced with the backup. A copy of it is kept, so you can undo this from Settings → Data for 30 days.

      Update program workout?

      Future sessions of this workout start with this session's exercises and sets. Your logged history is unchanged.

        Delete workout?

        This removes the workout from your program.

        Share link

        Send this shared workout with the link below.

        Sign in to share

        Shared links are saved to your account so they keep working. It’s free, with no password: we email you a code.

        Start this program?

        You already have an active program.

        Set as active program?

        Your current program moves to your saved programs. Nothing is deleted.

        How programs work

        A program is a plan for your next few weeks. It decides what you train and when to add weight.

        1. Name it and set the weeks. Pick how long it runs and how many sessions you train each week.
        2. Add your workouts. Build each day from the Program page, or add workouts you already saved.
        3. Tap Start. The next workout is one tap away. When you finish a session the program moves on, and suggests heavier loads when you earn them.

        Start a new program?

        You already have a saved program. Starting a new program opens the creation form; saving the new one as your program replaces this one. Your current program moves to your saved programs. Nothing is deleted.

        Remove exercise?

        This removes the exercise from your workout.

        Delete set?

        This removes the set from your workout.

        Reorder exercises

        Use the arrows to change the order.

        Discard changes?

        Your edits to this program will be lost.

        Add day

        Delete saved workout?

        This cannot be undone.

        Skip to the next week?

        Delete saved program?

        This cannot be undone.

        Delete archived program?

        This cannot be undone.

        Delete custom exercise?

        It will be hidden from the exercise library, but your workout history, stats, and PRs are kept.

        Delete workout?

        This permanently deletes this workout from your history.

        Saved data couldn't be read

        The app's saved data was damaged, so it started fresh. The damaged copy was set aside. Nothing was overwritten.

        Account

        What should we keep?

        This device has workout data, and your account does too.

        Delete account?

        This deletes all your data from this device and the cloud. This cannot be undone.

        Sign out?

        Signing out wipes this device clean of your workout data. Everything backed up to your account comes back when you sign in again. Anything not yet backed up cannot be recovered.

        Display name

        Email address

        We’ll send a confirmation link to the new address. The change completes when you tap it.

        Add exercise

        FILTERS
        SHOW
        MUSCLES

        Set tags

        Most tags are labels; Warm-up, AMRAP and Don't progress change how a set counts.

        Edit the tag list in Settings → Exercise defaults → Set tags.

        Exercise tags

        These labels stay with this exercise in the live workout and its history.