Kilonaut for Android

A simple, offline workout log. Pick your split, follow the suggested weights, and log sets from the app, your home screen or your lock screen.

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What it does

Training

• Today screen: your next workout, this week's progress (with a dot for every day you trained) and how rested each muscle group is.
• Live workout: steppers for weight and reps, one tap to mark a set done, and "last time" numbers under every exercise.
• Weight suggestions: plain-language tips based on your past sessions of the same split. Two sessions in a row at 8+ reps means go up; two at 6 or fewer means go down. Tap "Use" to fill in the weight.
• Exercise library: 130 exercises you can search by name, muscle, equipment or nickname ("rdl", "ohp"). You can still create your own.
• Exercise types: weight & reps, bodyweight reps, weighted bodyweight (log the added weight), assisted (log the help), time (planks, hangs) and distance & time (running, rowing). Pick one for your own exercises and change it any time from Notes & history; logged numbers are kept.
• Set types: tap a set number to mark it as a warm-up, drop set or rest-pause, change its rest, or delete it.
• Supersets: link exercises so the rest timer starts after the whole round.
• Drag to reorder: hold the handle on an exercise and drag. The card follows your finger and the others slide out of the way.
• Kilograms or pounds: pick in Profile (or during setup). Switching only changes how weights are shown and typed; your history is untouched.
• Rest timer: a floating countdown with −15 / +15 / skip, plus an alarm-backed beep and notification that work with the phone locked.
• Minimize a workout: go back to browse your history mid-session; a "Resume" bar brings you back.

Programs

• Built-in programs: Push/Pull + Arnold split, Push/Pull/Legs, Upper/Lower, Full body, plus 5/3/1, GZCLP and nSuns 5-day, which lay out your main lifts from a training max and move you through weeks, stages and increases on their own.
• Your own programs: customize a built-in one or start from scratch: name, workouts per week, days, and each day's exercises.
• Plans per exercise: e.g. 3 × 8–12. Workouts start with those sets, and weight suggestions follow the range.

History & progress

• Week and month views, each workout card with share, edit and delete.
• Body weight log with a trend chart, muscle recovery details and your best lifts (estimated 1-rep max).
• Exercise pages: every session of an exercise, a chart of estimated 1-rep max, top weight or volume (3 months, 1 year or all time; tap to inspect), your best weight for 1, 3, 5, 8, 10 and 12 reps, and rename. Open one from Progress or from an exercise's notes during a workout.
• Shareable workout image with your stats and top sets, over your photo if you added one.

Widgets

• Workout: your next workout, or the current set with weight/rep buttons and a done button. It hides the buttons while you rest.
• Recovery: how rested each muscle group is and your sets this week.
• This week: workouts done against your goal, what's next, and weekly volume.
• Every widget has its own settings (long-press → settings): theme (match app, light, dark), plain or tinted background, opacity, and what it shows.
• While training, the same workout card appears on the lock screen.

Look & feel

• Two themes, light and dark, or follow the system.
• Bottom tabs: Today, History, Progress, Profile.

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Tech

• UI: Jetpack Compose with Material 3, a custom design system (Theme.kt, Components.kt) and Material icons.
• Widgets & lock screen: RemoteViews, AppWidgetProvider, bitmaps drawn at each widget's real size.
• Storage: LocalStorage is the single entry point. Workout history, body weight, split templates and exercise notes live in a Room database, with exercises stored once by id. Settings, profile, the active workout and widget settings live in a small JSON file. Reads come from memory; writes reach disk in order on one background thread. Widget and lock-screen refreshes are batched. Backups are still a single JSON file.
• Rest alarms: AlarmManager + BroadcastReceiver.

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Getting started

1. Clone the repository.
2. Open it in Android Studio.
3. Sync Gradle and run it on a device (Android 7.0+; Android 12+ for the best widget experience).