Name your workout, add exercises, and log sets as you go. Exercise names are a searchable pick-list — type to filter your existing exercises, or add a new one in Settings first if it's not there yet.

Each set shows a live delta against your last session, so you know instantly if you're up, down, or matching. Tap 🔁 Repeat Workout next to the name field to reload a past routine's exercises into a fresh draft — weights start blank so you enter today's numbers on purpose.

Log sleep, protein, bodyweight, supplements, and soreness in the Daily Status card. On rest days, use Log Rest Day and pick Active Rest (cardio, walk, mobility) or Complete Rest — you can switch a rest day's type later without deleting it.

A banner will gently remind you on the Log page if you haven't logged recovery in a day or two.

The readiness card at the top of the Log page reads your most recent sleep/soreness log plus how many days in a row you've trained, and shows a simple Fresh / Moderate / Fatigued signal with plain-language reasons. It stays hidden until there's enough data to say anything useful.

In Settings → Exercise Database, tap the ⚠️ button next to any exercise to leave yourself a note (e.g. "aggravates my shoulder"). You'll see that note as a gentle caution any time you log or edit that exercise afterward.

History splits into Workouts and Recovery tabs — filter by muscle group, date range, or search. Tap any workout to view, edit, delete (with a few seconds to Undo), or share it as an image.

Ending a session shows a recap with your session's exercises, volume, and any new PRs.

The Progress tab has your training heatmap, personal records, muscle group distribution, strength trends, bodyweight trend, and a This-Month-vs-Last-Month comparison — with a one-tap 📸 Share to export it as a poster.

Achievements unlock automatically as you hit workout, streak, volume, and PR milestones. Plateau Watch flags any exercise stuck at the same weight for 3+ sessions with a suggested deload.

In Settings → Workout Reminders, pick your usual training days and enable notifications — CtrlSet will nudge you if you haven't logged a workout yet on one of those days, even if the app is closed.

Settings lets you export a full JSON backup (or a CSV for spreadsheets) and import a JSON backup back in. "Delete All Data" wipes everything from the cloud — use it carefully.

CtrlSet can be installed to your home screen like a native app (look for "Add to Home Screen" / the install icon in your browser), and the app shell will still load without a connection. On iOS this requires 16.4+ and installing via Share → Add to Home Screen first, for push notifications to work.