Strength & conditioning log
Know what to lift. Watch it go up.
NgoFitness builds a four-week cycle from four numbers, your training maxes. It raises them when your last hard set says you’re ready, and keeps your conditioning and mobility in the same log.
Coming soonIn private testing. It opens here when it’s ready.
Try a cycle
Nothing you enter is saved or sentAbout 90% of the heaviest single you can lift today.
Four days a week
Squat and bench each get a day. Deadlift and press share one. The fourth day is all engine. Every session ends with conditioning sized to the week you’re in.
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Day 1About 65 min
Lower Strength
Back Squat
Romanian deadlift, Bulgarian split squat, hanging knee raise
Bike intervals, 8 to 12 one-minute efforts
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Day 2About 60 min
Upper Strength
Bench Press
Pull-up, one-arm dumbbell row, incline dumbbell press, face pull
Rower, from a steady 2,000 m to a time trial
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Day 3About 55 min
Engine
Zone 2 run or ruck
Farmer carry, side plank, dead bug
30 to 40 minutes at a pace you can talk at
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Day 4About 70 min
Pull & Press
Deadlift, Overhead Press
Chin-up, back extension
Kettlebell swings and burpees every minute
In the app
Sets worked out for you
Every working set is a percentage of your training max. Warm-ups and the plates for each side of the bar are listed under the lift, and a rest timer starts when you tick a set.
Progress you earn
Your max-rep set in week 3 decides next cycle’s numbers. Accessories go up once you hit the top of the rep range on every set.
Mobility on a timer
Four short routines, from hips and ankles to a downshift with box breathing. A ring timer counts each drill and logs the routine when you finish.
A record you can read
Estimated one-rep max against your training max, your heaviest weight for 1, 3, 5, 8 and 10 reps, a 12-week calendar, weekly volume and an evening review after every session.
No great thing is created suddenly.
NgoFitness is in private testing. While you wait, play something cosy at NgoGames.