Welcome to

Spottr

Spottr is your personal trainer, helping you day-by-day towards your goal with real insights and personalised plans.

First thing first

What would you like us to call you?

Hi there,

Whether you need a step by step coach or a gym buddy, we will be here with you!

Save your plan and track progress across sessions.

What are you training for?

To feel stronger

Build muscle, get more capable in your body

Build a consistent routine

Get into the habit of moving regularly

A specific sport, activity, or event

Train for something that matters to you

My mental health and energy

Feel calmer, sleep better, manage stress

How would you describe your experience level?

Brand new — need full guidance

Returning after a break

Under 1 year — still learning

1–2 years — ready to level up

3+ years — comfortable with complex moves

How often you like to train per week?

Setting a goal will help you stay motivated and track your progress

Days Active: 3 days per week

Select day you want to workout

Based on your experience and goal, we recommend you 3 days per week

Where do you work out?

We will create your plan based from the location you chose. This can be change later in the setting.

Large Gym

Full fitness clubs such as Anytime, Fitness World, Goldie, Equinox

Small Gym

Compact public gyms with limited equipment

Garage Gym

Barbells, squat rack, dumbbells, etc

At Home

Limited equipment such as dumbbell and bands

Any injury or medical condition we should know?

Anything we should work around? Even something minor. We'd rather know.

Anything we should work around?

Even something minor — we'd rather know and plan around it.

Any injury or medical condition we should know?

❤️

Sync Spottr with Apple Health for the Best Experience

The more access, the better your plan.

Or

Enter your health profile

Almost there

Here's what we know about you.

Looks right? We're ready to build your plan.

Your Profile

Age: 28 Weight: — Gender: —

Edit

What You Told Us

GoalBuild confidence

Schedule3 days a week

Training atCommercial Gym

LimitationsNone noted

ExperienceBrand new

Change anything

How Do You Want to Be Coached?

Pick what feels right. You can change this anytime.

Tone

Push me hard

Keep it friendly

Just the facts

Hype me up

Focus

Full body

Upper body

Lower body

Core

Takes about 10 seconds

Almost Ready!

Our AI personal coach is creating a training plan, just for you.

Analysing your goal...

Our AI has been trained with experts and personal trainers to make sure that you will get the best help and experience.

Your 30-Day Plan

Built for you

Your plan is ready, there.

3 days a week · Build muscle · Commercial Gym

12

Sessions

4

Weeks

~45

Min/session

4-Week Overview

Week 1 — Foundation

Learn the movements · 3 sessions

Day 1

Full Body · Push

Hip ThrustSquatShoulder Press+3 more

Day 2

Rest

Day 3

Full Body · Pull

Lat PulldownRomanian DLBarbell Row+3 more

Day 4

Rest

Day 5

Full Body · Legs

Leg PressHip ThrustLunges+2 more

Week 2 — Build

Add volume · 3 sessions

Day 8

Upper Body

Incline PressCable Row+3 more

Day 9

Rest

Day 10

Lower Body

SquatLeg Curl+2 more

Week 3 — Push

Increase intensity · 3 sessions

Day 15

Upper · Heavy

Bench Press 4×5Weighted Pull-up+4 more

Day 16

Rest

Day 17

Lower · Heavy

Back Squat 4×5Romanian DL+3 more

Week 4 — Peak

Finish strong · 3 sessions

Day 22

Upper Body

Bench PressRowsLateral Raise+3 more

Day 23

Rest

Day 26

Full Body · Final

DeadliftBench PressPull-up+3 more

Today's Session

Today is your pull day, your favourite

Session Name

Total 3,200 Volume

Leg and Full Body

Next Workout Glutes (Butt), Hamstrings

Hip Thrust

8 reps, 4 sets

Glutes, Quads, Balance

Bulgarian Split

10 reps, 3 sets

Quads, Hamstrings

Leg Press

12 reps, 3 sets

Next up

Romanian deadlift

Hip thrust

00:00

Sets

1

of 3

auto

Reps

12

reps

plan: 12

Weight

32

kg

plan: 32 kg

From your plan

Slide up to log or skip

log.set pause skip.set

Form cue card

Visual reference

Do this

Full hip extension, neutral spine

Avoid

Lower back arch at the top

Exercise

Hip thrust

Glutes, hamstrings, core stabilisers.

Setup

Sit with your upper back against a bench. Place the barbell across your hips with a pad. Feet flat, hip-width apart, knees above ankles.

Key cues

Drive through your heels — not your toes.

Squeeze your glutes at the top. Hold for one count.

Keep your chin tucked — don't hyperextend your neck.

Common mistake

Arching the lower back

At the top, your body should form a straight line from knees to shoulders — not an arch. Ribs stay down.

Alternative exercises

Select

Glute bridge

Beginner Glutes Hamstrings Same focus

Select

Romanian deadlift

Gym regular Hamstrings Glutes Same focus

Select

Cable kickback

Beginner Glutes Core

Select

Bulgarian split squat

Gym regular Quads Glutes

9:41

Next up

Romanian deadlift

3 sets · 10 reps · 40 kg

Hip thrust

Rest up.

01:30

60 – 90 sec

Keep breathing — you're doing great.

Switch exercise?

Replace Hip thrust with
— for this session.

Done!

You crushed it

Your Overview

Total Workout

5 workout

5 min warm-up

Most Time With

Hip Thrust

Your fav

Duration

1 hr 20

mins

Total Calories

80 cals

from last

Welcome back

Everyone takes breaks, that's just how life goes. Your plan hasn't moved. You're still on track.

Good to have you back

This Week

Loading...

Pick up from day 1 out of 3

Exercise 1

Upper Body · 45m

Pull Day

5 Exercise · 3-4 Sets

Exercise 2

Full Body · 45m

Push Day

5 Exercise · 3-4 Sets

Home

Today

Progress

Profile