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Open POWRLOG, go to Settings (gear icon, top right), then tap "Restore Purchases". Your purchase is tied to your Apple ID — as long as you're signed in with the same Apple ID you used to buy, it will restore instantly. If you have trouble, make sure you're connected to the internet and signed in to the correct Apple ID in Settings → [Your Name].

The founding member price is $9.99 — a one-time payment with no subscription. It's available to the first 500 buyers. After that, the price increases to the standard $29.99 one-time price. Both prices give you lifetime access and all future updates. Once you buy, the price is locked in forever.

POWRLOG stores all data locally on your device. If you had iCloud backup enabled on your iPhone, your data may be recoverable by restoring from an iCloud backup. Unfortunately, if you did not have iCloud backup enabled, locally stored data cannot be recovered after the app is deleted. Going forward, make sure iCloud backup is enabled in Settings → [Your Name] → iCloud → iCloud Backup.

If you declined Health access during setup, you can grant it manually: open iPhone Settings → Privacy & Security → Health → POWRLOG. From here you can enable read access (resting heart rate, HRV, sleep, steps, body weight, body fat) and write access (workouts). Each permission can be toggled individually — POWRLOG works without Health access, but recovery intelligence and some tracking features require it.

POWRLOG reads: resting heart rate, heart rate variability (HRV), sleep duration, step count, body weight, and body fat percentage. It writes: completed workout sessions (type, duration, and estimated calories). All HealthKit data stays on your device and is never transmitted anywhere.

ARPO is a training methodology where the weight and volume for each session are calculated based on your actual performance in the previous session — not a fixed schedule. Instead of adding 5 lbs every week regardless of how you're recovering, POWRLOG adjusts your targets based on how close you got to your rep targets, your recovery signals (HRV, sleep), and where you are in the mesocycle. This means the load always matches your actual readiness.

Double Progression is a two-variable progression method. You work within a rep range (e.g. 8–12 reps). Each session, you try to hit the top of the range with good form. Once you achieve the top of the range on all sets, the weight increases and you reset to the bottom of the rep range. You progress both reps (first) and load (second) — hence double progression.

Myo-reps are a method for accumulating more high-quality, effective reps in less time. You perform a hard activation set (typically to 1–2 reps from failure), rest briefly (20–30 seconds), then perform mini-sets of just a few reps with minimal rest. The short rest keeps the muscle in a fatigued, metabolically primed state where each rep provides maximum stimulus. POWRLOG guides you through the full myo-rep protocol automatically.

A mesocycle is a 4-week training block structured into phases: Accumulation (building volume tolerance), Intensification (increasing load, reducing reps), Overreach (pushing near your limit), and Deload (reducing load and volume to recover and supercompensate). POWRLOG plans these phases automatically and adjusts your targets week-by-week within each phase. After a complete mesocycle, your new performance ceiling is used to set the next block's targets.

From the Today tab, tap the menu icon (three dots) in the top right corner of the active workout card, then tap "Change Routine". You can switch between POWRLOG's built-in programmes or customise your own. Changing routine mid-mesocycle will start a new mesocycle from the beginning.

POWRLOG automatically assigns rest durations based on the exercise type: compound movements (squat, bench, deadlift, row, overhead press) get 3–4 minutes; secondary compound movements get 2 minutes; isolation exercises get 90 seconds. The timers start automatically after you log a set. You can adjust the duration up or down for any individual set if needed.

POWRLOG calculates your calorie and macro targets based on your body weight, goal (build muscle, body recomposition, or cut), training frequency, and current body composition data. The targets are personalised to you and update automatically as your body weight and composition change over time. You can manually override any target in the Nutrition section if you prefer.

Yes, your data is private. All training data, body composition logs, and nutrition data are stored locally on your device using CoreData. POWRLOG does not have a server that stores user data. The only external service used is RevenueCat (to validate your one-time purchase), which receives only an anonymous device ID and your App Store receipt — no personal information. HealthKit data is never transmitted off your device.

POWRLOG is available on the App Store for iPhone. Search "POWRLOG" or use the Download link on this website. The first 3 workouts are free — no payment information required. Android support is in development; drop your email on the home page to be notified at launch.