NATE tells you what to train today, what to eat today, and whether you are actually getting stronger. A real programme that moves forward every week, with food that fits the training.
Your plan and every workout, free. Upgrade any time.
A day with NATE, from opening today's session to seeing it add up. Tap any chapter to jump to it.
Open today's session
Every exercise with last time's numbers, ready before you reach the gym.
Open NATE and today is laid out: the session and its last-time numbers, where you are in your week, and the food left for the day.
Every exercise with its sets and last time's numbers, one tap from starting.
The days you have trained, the day you are on, and where you are in the block.
Calories and protein left, with extra on training days to fuel the session.
Your weight trend and water, plus a quick way to log an outside activity or start a freestyle workout.
Start the session and NATE runs it with you, set by set.
Your target and last time's numbers on every set, ticked off as you lift.
Counts you down between sets, with the next set's weight ready.
The plates for each side of the bar, for any weight you are loading.
Beat your best and NATE catches it the moment you log the set.
Open any exercise mid-workout for its charts, records and every set you have done.
Rack taken? Swap the movement. Busy Wednesday? Move the session.
Your target and last time's numbers on every set, ticked off as you lift.
Counts you down between sets, with the next set's weight ready.
The plates for each side of the bar, for any weight you are loading.
Beat your best and NATE catches it the moment you log the set.
Open any exercise mid-workout for its charts, records and every set you have done.
Rack taken? Swap the movement. Busy Wednesday? Move the session.
Every session sits in a training block that builds week on week, finishing with a lighter deload week. And when life gets in the way, the plan moves with you.
Rate your energy, sleep and motivation. Weights shift with how ready you are.
Going away? Freeze the plan and it picks up where you left off.
Back after ten days or more? Your first sessions start lighter so you ease back in.
Rest days, breaks and outside activity never count against you.
Ask about your training, your food or your week and get a straight answer built on what you have actually logged. Part of Pro, with three free messages to try it.
Your plan, your lifts, your food and your week, not generic advice.
Ask for a 20 minute finisher and NATE builds it from exercises that suit your kit.
Get a meal idea that fits what is left of your macros, and log it in a tap.
Answers land on a decision, with the weights, reps or grams attached.
Your calories move with your training: more on your hardest days, less on rest days, with the weekly total and your protein held steady. Logging takes seconds.
Calories and macros worked out from your profile and your sessions.
Food database search, barcode scanning and your saved meals.
Describe the meal or snap it, and NATE estimates the macros.
A curated library with the macros worked out. Log one in a tap.
Every PR, your key lifts over time, your bodyweight trend, and a streak that shows you keep turning up.
Every exercise has its own page: your top set over time, your best weight at every rep count, and every session set by set. Tap a lift on Progress, in your plan or mid-workout. Free, no upgrade needed.
Your top set trend, your best numbers, and the next plate milestone.
Which days you train it, what time, and how many sets hit the target.
Heaviest set, Est. 1RM, and your best weight for every rep count.
Every session set by set, with rest times and whether you hit the target.
Badges for your milestones, PRs, consistency and nutrition, with ranks that climb from Bronze to Obsidian as you keep turning up.
Workouts, lifetime volume, streaks and nutrition on target all rank up over time.
Badges for your big lifts, including the hip thrust and Romanian deadlift.
See the badges you are closest to and what it takes to get them.
Turn any unlock into a card to share.
Turn on period adaptability and NATE adds a period question to your daily check-in, learns which days are rough for you and lightens those sessions.
Say it is a rough day and a set comes off your accessories. Or train as planned.
It remembers the days you find rough and, off hormonal contraception, when your next period is due.
A glute-led split, plus hip thrusts and glute work on your lower and full-body days.
Off until you turn it on, never sent to AI, and deleted if you turn it off.
Sign up with Apple, Google or your email.
Your goal, the days you can train, how long you have and the kit you have to hand.
NATE builds your first training block around your week and your kit, ready to start.
Your plan and every workout, free. Upgrade any time.
Most apps either log your workouts or count your calories. NATE does both and links them: a structured programme that moves forward every week, and calorie targets that shift with each session. Then it shows you, in plain numbers, whether you are getting stronger.
Your plan and every workout are free, with no limit. So are set logging, swaps, rescheduling, PRs, your progress, and logging food by search, barcode or saved meals. Pro adds Ask NATE, logging food by photo or description, 340+ recipes with the macros worked out, the in-workout audio coach, progress photos, and rebuilding a session for different kit. You can try Ask NATE with three free messages.
When a free trial is offered, the app shows how long it lasts and what Pro costs before you start. It runs through your App Store or Google Play account. Cancel in your store's subscription settings before it ends and you won't be charged.
Simple rules you can see. Hit the top of your rep range on every set and the weight goes up next time. Hit the target but not the top and you stay at that weight and go for more reps. Stall twice in a row and it drops back 10% so you can build again. The reason shows on the exercise, and weights are rounded to plates you can actually load. Once NATE has three sessions of data, your daily check-in can nudge the day's weights up or down.
Move a session to another day from the Plan tab, or use Take a break to freeze your plan while you're away. It picks up where you left off and your streak is safe. If you've been off for ten days or more, your first sessions back start lighter.
No. Pick a full gym, a basic or advanced home gym, or minimal and bodyweight only, and your plan is built around what you have.
NATE sets your calories and macros from your profile and your plan. Harder sessions get more food and rest days get less, with your weekly total and protein kept the same. Log food by searching the database, scanning a barcode, or using your saved meals. With Pro you can also describe a meal or snap a photo, and browse 340+ recipes. Nutrition numbers are estimates, not medical advice.
No. NATE works from what you log and a quick daily check-in, so there is nothing to connect.
It is used to run NATE and is never sold. You can delete your account at any time from Settings in the app.
Your plan and every workout, free. Upgrade when you want the coaching.
