HEY ATHLETE!

A workout diary that does the math for you

Type 100 8 — I log 100 kg for 8 reps and work out tonnage, records and your estimated max myself. Try it right here.

Download on the App Store

Prefer Telegram? Open the bot — same diary.

Free
iPhone and Telegram
Import from Hevy and Strong

The basement gym coach holding a clipboard and a phone

Athlete Diary exercise progress screen: best weight, best set, e1RM and an e1RM chart for the bent-over barbell row

+12.7 kg e1RM since day onee1RM done for you

What I do

Diary, coach and calculators in one place — and all of it sees your history.

A set in one line

Type 100 8 or say it — logged. Tonnage, records and estimated max I count myself.

Barbell Bench Press

80 kg × 8✓

90 kg × 6✓

100 kg × 8record

100 8

A coach who reads your diary

Ask if you're progressing — I answer with numbers from your diary. I'll build a program split into days.

Did I get stronger in the last three months?

Yes. Your bench e1RM went from 92 kg to 101 kg, squat from 120 kg to 131 kg. You've trained three times a week without gaps — keep that rhythm.

Sample answer: the coach works from your diary, not from generic norms.

Video form check

Send a clip of your set — I'll tell you what to fix first.

Records and e1RM

Best weight, best set and estimated max for every exercise — on a chart.

Ready-made programs

Splits from two evenings a week to six days — take one and start.

Switch without losing anything

History from Hevy, Strong or a spreadsheet comes in as a file — your records pick up where they left off.

Telegram and iPhone

One diary in the bot and the app: log at the gym on your phone, look back at home in Telegram.

One workout

One workout, from the first set to the review

Real screens from the iPhone app. The bot keeps the same diary.

1
You log a set
Weight and reps in a couple of taps. Last time, the plan and today's target sit right there — I've already worked out what to load.
2
You see what's growing
Best weight, best set and estimated max for every exercise, with a chart that shows whether you're climbing or stuck.
3
You ask the coach
The AI coach reads your diary and answers with numbers: what's moving, what's stalled, what to watch next week.
4
Your history stays
Every workout by month, with tonnage and records — including the history you moved over from Hevy or Strong.

Athlete Diary workout screen: barbell bench press with sets 40 kg×8, 70 kg×5 and a new record 75 kg×5

Athlete Diary AI coach chat: a progress review with what to watch next for each lift

Athlete Diary workout history grouped by month

THIS WEEK IN THE BASEMENT

33workouts finished

449sets logged

161tonnes lifted

Live diary numbers for the last 7 days, without imports or my test accounts.

The basement

A living gym right in the app

In the iPhone app, the Menu tab opens with a pixel basement gym: athletes walk around and do their sets, the coach nods and claps, and the board shows your week — how many workouts and on which days.

YOU

Pick your sex and your own athlete shows up in the gym with a YOU tag. It grows as your rank goes up.

The basement is only in the iPhone app, not in the Telegram bot.

The pixel basement gym from the app's Menu tab: a board reading This week — 1 workout with one check mark, athletes at the pull-up bar, rack and bench, the coach with arms crossed

Switching

Moving from another app

Don't leave years of history behind — bring it over as a file, and your records and charts pick up where they left off.

Import from HevyExport a CSV from Hevy and load it here.Import from StrongExport a CSV from Strong and load it here.CSV importAny spreadsheet: date, exercise, weight, reps.Workout log templateA spreadsheet my importer reads without a single question.

Calculators

They run right in your browser, with the same formula the diary uses.

1RM calculatorEstimated max from one set, plus a percentage table.Warm-up setsA ladder from the empty bar to your working weight.RPE chartRPE, reps and percent of max.Wilks, DOTS and GLCompare strength across bodyweights.Workout tonnageHow much you lifted in a workout — and how many elephants that is.Rest timer60, 90, 120 or 180 seconds between sets — with sound and vibration.When will I bench 100?A forecast for when you'll hit your target on bench, squat or deadlift.How strong are youYour squat, bench, deadlift and total against competitive powerlifters in your class.5/3/1 calculatorTraining max and weights for the four-week cycle.Weekly sets per musclePaste your plan — I'll count the sets for each muscle.Protein per dayGrams of protein a day and per meal for your goal.Calories per dayMaintenance, bulking and cutting with the Mifflin–St Jeor formula.Strength standardsBench, squat and deadlift by bodyweight.

Library

Programs and technique

Programs from the bot and technique for the core lifts — with position photos.

Ready-made programsReady-made splits from the bot: days, exercises, sets.Workout splits: how to lay out your week2–6 days a week: schedule and volume per muscle.Exercise technique132 exercises: setup, steps and common mistakes.MusclesTwelve groups: exercises, tips and how many sets each program gives them.GuidesProgression, rest, volume, plateaus, protein, creatine — with numbers from research.ComparisonsBarbell or dumbbell bench, squat or leg press — and other apps next to mine.

Swaps

What to do instead

Machine taken or the gear isn't there — here's what to do instead, and what changes when you swap.

Questions

FAQ

What's a good workout log app with an AI coach?

Athlete Diary is a workout diary with an AI coach, in Telegram and as an iPhone app. You type a set in one line, like 100 8, and I count tonnage, records and estimated max myself. The coach sees your history, builds a program split into days and reviews your form from video. It's free.

How much does it cost?

It's free. There are no paid plans. The AI coach has a daily cap — 20 questions and 10 video reviews a day. Logging workouts, taking programs and using the calculators have no limits.

Is there a free alternative to Hevy?

Yes: Athlete Diary is free in full, with no Pro tier, and it has an AI coach that reads your diary. You can bring your Hevy history over as a CSV file. A short fact-by-fact comparison is on the Athlete Diary vs Hevy page.

Can I move my workouts from Hevy or Strong?

Yes. Export a CSV from Hevy or Strong and send it to the bot or upload it in the app — I split it into workouts, match the exercise names and show you the result before anything is saved. Any spreadsheet with date, exercise, weight and reps works too.

Is there video form review?

Yes. Send the AI coach a clip of one set — up to 20 seconds — and I'll tell you what I see and what to fix first. Free, up to 10 video reviews a day. How to film it so I can see — here.

What does it run on? Is there an Android app?

The bot works wherever Telegram does: Android, iPhone and desktop. There's a dedicated app for iPhone. The bot and the app share one diary.

Start with your first workout — I'll keep the diary from there.