My journey

Everything here is read from this browser. Nothing is sent anywhere.

My plan

Suggested next steps

Links based on what you have saved on this device. This is not a fitness or medical assessment, and you can ignore it. Different versions (hang, row, band, lowering) are different tests, so compare each version only with itself.

Backup and restore

Records live only in this browser on this device. Download a backup before clearing browser data, and restore it on another browser if you want. The file is plain JSON you can open and read.

Restore from a backup file

Printable plan

Print or save as PDF: a clean one-page plan with your safety rules and a space for notes.

Pink Rep Lab starter plan (example, not a prescription)

Train two or three non-consecutive days a week.
Push: wall, incline or floor push-ups, controlled reps, stop when form breaks.
Pull: hang, row, band-assisted pull or slow lowering, only the ones you can control on equipment you can verify.
Rest until you can keep good form.
Stop with chest pain, unusual shortness of breath, dizziness or sharp pain. Severe or lasting chest pain: get emergency help.

Notes: ______________________________________________

Share card

Make a picture of one milestone you choose. You decide the text, and you see it before saving. Nothing is uploaded; share it yourself if you want to.