Questions

No, not for most of the library, and there's nowhere you need to type one in. The app estimates your max on each main lift from the sets you log, every session, so it always reflects how strong you are now, and it follows the lift from program to program. Hard sets build it: sets you stop with two or fewer good reps left. Some programs, such as 1RM Peaking, Classical Strength, Dynamic Strength and the Athletic phases, set some lifts as a percentage of your max, and the sheet works the weight out for you. No estimate for a lift yet? The session sheet asks once for a set you can do today (the weight, the reps and how many you had left) and suggests loads from that until your own logged sets take over. A true max is tested only in 1RM Peaking, the program built for it.

Field Note: estimated and tested maxes

No download needed. OMNID runs in the browser on your phone or computer, with nothing to install. Bring your phone to the gym and log each set as you go. The session sheet is built for the gym floor: it shows the load the day suggests and starts a rest timer each time you log a set. A session is dated the day you start it, so fill it in as you train rather than afterward.

You can choose any program, but Beginner Step 1 is the better start. Powerbuilding asks you to judge how many good reps you have left in each set and sets your loads from it, which takes practice. Six months of consistent training is enough to start it. Beginner Step 1 is built for starting out: you learn each movement before it's loaded, three sessions a week, and you add weight once every set reaches the rep cap with good form. Powerbuilding is where you go next. Everything you logged stays with your account, and Powerbuilding opens with an Adaptation week that finds your working weights on its own movements.

Beginner Step 1

Plenty do: most of the library runs four days a week. In your first six months of training, start with Beginner Step 1: three sessions a week on any days you like, in order, with a rest day between. With six months or more behind you, start with Powerbuilding 4D/W: Powerbuilding's approach in four sessions a week, two upper days and two lower, with the same rule for moving your loads. Every program card shows its days per week. Beginner Step 1 is the library's one three-day program, so if three days is a firm limit and you've trained longer, a custom program can be built around your week.

Beginner Step 1Powerbuilding 4D/WAll programs

A home gym with a rack goes a long way. A rack, barbell, bench, dumbbells and a pull-up bar run Dumbbell Only in full, and cover most of the work in programs like Classical Strength, 1RM Peaking, Beginner Step 1 and Powerbuilding 4D/W. Powerbuilding 4D/W also asks for cables or bands and a stability ball for a few movements. Powerbuilding, Powerbuilding for V-taper, Hypertrophy, Hip Focused and Runway lean on cables and machines for a bigger share of the week. The Athletic and Dynamic Strength programs also need gear like med balls, a box or open running space. In onboarding, pick Full home gym if you have a rack, or dumbbells, a bench and a pull-up bar if that is your setup, and the pick follows. Tell us what you have, and we'll help you choose.

Dumbbell OnlyContact

The programs are the same for everyone, because nothing in a program, or in the math behind a suggested load, changes with sex. Your loads are worked out from the sets you log, so they follow your strength, not a category. The sex you give is used only for your daily energy estimate. If you're pregnant, or have given birth in the past 12 months, that's one of the seven health questions we ask before your first program, and our guidance is to speak to a health professional before you start.

Runway, built for exactly this. After a break, your top-end strength holds up best and comes back fast, faster than your connective tissue is ready for, while work capacity, how fast you produce force, and trunk and hip control need rebuilding. Runway is designed around that gap: trunk and hip stability work before the main lifts every training day, your weaker side setting the pace on single-side work, and main lifts that start from a share of your best before the break and build week by week, four days a week for seven weeks plus a deload. The app works those loads out from your log, or from a best you enter. Think of it as your launchpad back to your prime. It's for lifters with six months or more of training, back after four weeks to about three months away. If an injury or surgery kept you out, speak to a health professional first.

Runway

Yes. On any program's page in the app you can switch to it now, or set it as your next program to start when the one you are running ends. You can also end the program you are on from Plan and choose another whenever you are ready. Whatever you run, your log and your charts carry across.

Both are part of the plan, not a break from it. Most programs open with an Adaptation week: you learn or relearn the movements and find your working weights before the loading weeks ask for more, which helps most when a movement is new to you or you don't yet have a feel for the weights ahead. Most close with a Deload. You wouldn't train your whole body hard every day, and a block of hard weeks needs recovery too: we build the Deload on the view that hard training leaves fatigue, in your nervous system and tendons as well as your muscles, that a rest day or two doesn't clear. Run both as written. Pushed like ordinary weeks, they turn the program into a different one.

Field Note: adaptation weeks and deloads

It depends on the program. Powerbuilding, at six days a week, is written for about 90 minutes a session and can run anywhere from 80 to 100. Powerbuilding for V-taper runs 60 to 90. In Powerbuilding the work grows by about a third from Week 1 to Week 6, and rests stretch on the days you need more recovery, so the later weeks run longer. That climb is the program progressing as designed. The sheet starts a rest timer each time you log a set.

Life happens, and the program keeps going. It runs on the calendar from its start date, so you pick up with today's session. When the next day is a rest day and a make-up there keeps the program's spacing, the Today screen offers it, and when it can't, it says why. It stays closed in a six-day program, in a taper or test week, and where it would make three training days in a row in a program of four days a week or fewer. Beginner Step 1 is more flexible: its three sessions run in order on any days, with a rest day between, and one not done by Day 7 doesn't carry over. To move your schedule, write to us.

Do the two movements separately. That's completely fine. A superset pairs two movements that don't compete, so you rest briefly between them (30 seconds in Powerbuilding) and take the longer rest after the pair, and a session can be shorter without cutting the rest the work needs. The session sheet runs a pair that way: after a set, it opens the partner with the short rest. If your gym makes it hard to hold two stations, stay on one movement and log its sets back to back: the sheet then runs the longer rest between them, up to 3 minutes in Powerbuilding.

You can, but each movement was chosen with the program's intent in mind, so you'll get the most from it by running them as written. The sheet logs only the movements the day prescribes, so anything you add isn't logged and doesn't change your suggested loads. A swap needs more care: a different lift logged in a movement's place counts as that movement and sets its next suggested load. If there's a movement you really want, or your setup makes one hard, a custom program can be built around it, or write to us.

Custom programContact

Stop the set. If you feel chest pain or pressure, severe breathlessness, dizziness or faintness, or sharp or worsening pain, stop training and get medical help right away. Before you continue training, speak to a doctor or another qualified health professional. OMNID is a training service, not medical care, and nothing in it is medical advice.

Terms: health and safety

From your own logged sets. For most working sets it is your estimated max for that movement, from the last session you did it in any program, run back to the top of today's rep window at the reps in reserve the slot asks for. Where the program states a weekly rule and you have trained that Day before, last time's load decides instead, as the next answer explains. Where the program writes a percentage, such as a deload's share of what you lifted in the last loading week, or Runway's share of your best before a break, the percentage is used. Everything else in Runway is priced from the sets you log in that run, so each lift starts from where you are today. Where the figure depends on a set you do later that day, the sheet shows the instruction instead of a number. No estimate yet? The sheet asks once for a set you can do today; for lifts without one, it shows the last load you logged, and with nothing logged you choose the weight, which is what the Adaptation week is for. The figure sits beside the field, never in it: press it to use it, or type what was actually on the bar.

Where a program states a rule for the next session, the app reads the last time you trained the same Day in a loading week and applies that rule to the load you used. In Powerbuilding and Powerbuilding 4D/W, an average across the working sets at or above the middle of the rep window moves the load up 2%, an average under the bottom of the window moves it down 2.5%, and anything between holds it. Hypertrophy and Hip Focused go up 2% when every set reaches the top of the window at the prescribed reps in reserve, and down 5% when a set falls under the window with none in reserve. Powerbuilding for V-taper, Dumbbell Only and Runway go up 2% at the midpoint and have no rule that lowers the next session. Beginner Step 1 adds the smallest step your equipment has once every set reaches the rep cap. A week that changes the rep window starts again from your estimate, and programs that set loads from your estimate or a written percentage have no weekly rule to apply. The sheet says an up or a down in one line under the movement; a hold is just the load.

The step is a percentage, not a fixed jump: 2% of 135 lb is 2.7 lb, so the sheet shows 137.7. Loads are shown to a tenth and never rounded to a plate, because gyms differ in what they can load. Put on the nearest weight you have, and log what was actually on the bar. When the smallest jump your equipment allows is more than about double the step (say the sheet adds 1 lb to a 50 lb dumbbell and the next one up is 55), Powerbuilding has you stay at your current load and make the set harder another way: add a pause at the bottom, slow the lowering, or do one more rep, which is the one the sheet suggests. Dumbbell Only has you add a rep for fixed dumbbells. Programs differ here, so follow what your own program says on the session sheet.

Reps in reserve is how many more good reps you could have done when you stopped the set: 0 is none left, 2 is two. Where a slot asks for it, you log a whole number from 0 to 5 after each set, and your next loads are priced from what you report, so report what was true rather than what the sheet asked for. If you think in RPE, switch Effort to RPE in Settings, under Units and display: RPE is 10 minus reps in reserve, so RPE 8 is two in reserve. Switching changes how it is shown, not anything you logged. Timed holds, speed work and warm-up drills have no box for it, and the sheet says what to log instead.

Field Note: reps in reserve

Either. Pounds is the default; switch Weight to kilograms in Settings, under Units and display, or on You. Everything is stored in kilograms and shown in your unit, so switching changes how figures are shown and never what you logged. Height and energy have switches of their own.

Easily, while the session is open. Every logged set shows an Edit button with a check mark: tap it and the set reopens, correct it, then tap Log, and it's saved in place of the first entry. That works for any set of any movement in the session. If you reopen a set and leave it, your first entry stays. Already finished? Later the same day, the Today screen offers Review session for today's session, which reopens the sheet with your sets on it so you can correct them the same way.

Finish early saves the sets you logged, and any you did not log simply do not count. If you pressed it too soon, Today offers Review session the same day: it reopens the sheet, you log the rest, and finish again.

You get every program in the library for as long as your subscription runs. A payment covers a month on the monthly plan, or a year on the annual. If a subscription ends, access lasts to the end of the period you paid for. After that your log stays with your account: it's there for you when you come back, and the download in Settings always has all of it. The Terms set out how a subscription ends.

Terms of Service

Yes, both ways. In Settings, under Subscription and billing, tap Change plan. You pay the new plan's price when you switch, and the new plan starts the day after the period you've already paid for ends, so nothing you've paid for is cut short: switching to annual adds a year, switching to monthly adds a month. Annual is $290 a year, against $348 for twelve months at $29. Switching during your free month charges nothing: when the free month ends, your first payment is simply the new plan. The page shows the charge and the new dates before you confirm. Card changes and receipts are in Manage billing, right beside Change plan.

A library program is built for a goal, then fitted to you by your own logged sets. A custom program starts from you. You film a movement screen, a person at OMNID reviews how you move, and you get a written assessment of it. Your program is then designed by hand, not from a template, around your body, your schedule, your equipment, your goals and the specific patterns holding you back, and it lives in the OMNID app like any program: the same session sheet, suggested loads, Record and charts. Every month brings two check-ins with your coach, at the start and in the middle, and you can message your coach in the app, so your program keeps adjusting with you. Programs are built by hand in limited batches each month, and yours arrives within 5 business days of your screening. The screening describes how you moved on camera: it's a training assessment, not a medical examination or a diagnosis.

See the custom program

It's a plan of its own: $199 USD a month, separate from the library subscription. Your custom program is built around your own needs, so you won't need the library subscription to follow it: your custom plan includes the app for your own program (logging, suggested loads, Record, your body and nutrition tracking) and messages with your coach. The library's programs come with the library subscription. Love a program in the library? We can take its design intent, goal and character and build a version of it around you. If we decline an application after you've paid, for example because the screening suggests seeing a health professional first, you get a full refund.

Custom program

Your month starts the day your program arrives, not the day you pay. You pay the first $199 when you apply, your program is delivered within 5 business days of your screening, and your first month runs from that delivery day. The next $199 is charged one month after delivery, then on that date each month. Your program is yours to use in the app for as long as your custom subscription runs, and when we agree a revision with you during the month, it replaces the earlier version, so what you open is always your latest program.

Terms: custom programs

Your log stays with your account. When a subscription ends, the programs and logging close, but Settings stays open, so you can download your full training record and manage your account whenever you like. Subscribe again and your log is there for you. If a renewal payment fails, your access continues while the payment is retried.

Yes, at any time, in Settings under Privacy and data: your training record to keep, and the raw files, with every set, session, weigh-in and day of intake as CSV and all of it in one JSON file. It works without a subscription. You can delete your account there too, which removes your logs, measurements and health answers from our live database right away. If you have a custom program application, write to us instead, because its screening files are kept on their own schedule.

Both are health information, and each has its own consent, separate from the terms. Without the measurement consent you can still use every program and the training log; the parts that need measurements stay empty. Withdrawing it in Settings deletes your stored measurements, bodyweight history, intake entries and nutrition goal. Your health answers are saved only if you check the box to save them, and you can delete them from You. We do not sell your information, show you ads or use advertising or analytics cookies.

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