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The four engines

Pick one. It does the math.

Progressive Overload, Power Matrix, 5/3/1, Manual. Tap through each and watch it work an example in your lifts — bench for Daddy, hip-thrust for Mommy.

ENGINE 01 / PROGRESSIVE OVERLOAD ENGINE 02 / POWER MATRIX ENGINE 03 / 5·3·1 ENGINE 04 / MANUAL
Pick a system

Engines that program you.

Other apps store numbers. Plate Daddy picks them. Tap an engine to see exactly how it calculates your next set — with a worked example in your lifts.

ENGINE 01 // STEADY GAINS

Progressive Overload

Hold the weight and add a rep each session. When you reach the top of the rep range, the engine resets the reps to your starting number and bumps the weight — so you climb in reps, then climb in load, over and over.

Best for: steady, repeatable progress.
WORKED EXAMPLE // BARBELL BENCH PRESS · REPS 5→7
WORKED EXAMPLE // HIP THRUST · REPS 8→10
Session 1135 × 5
Session 2 · +1 rep135 × 6
Session 3 · +1 rep135 × 7
Session 4 · reset reps, +weight140 × 5
Session 5 · +1 rep140 × 6
Session 1185 × 8
Session 2 · +1 rep185 × 9
Session 3 · +1 rep185 × 10
Session 4 · reset reps, +weight190 × 8
Session 5 · +1 rep190 × 9
Logging a set
FIG.01 — ACTIVE SET
ENGINE 02 // INTENSITY + VOLUME

Power Matrix

A 7-set wave with a fixed rep pattern — 7·5·3·1·1·1·5. Reps drop as the weight ramps up to three heavy singles at the top, then strip back for a final back-off set of 5. Every load auto-calculated from your top number — intensity and volume in one session.

Best for: intensity + volume together.
7-SET WAVE // BENCH PRESS · 7-5-3-1-1-1-5
7-SET WAVE // HIP THRUST · 7-5-3-1-1-1-5
Set 1 · ramp135 × 7
Set 2 · ramp165 × 5
Set 3 · ramp195 × 3
Set 4 · top single225 × 1
Set 5 · top single225 × 1
Set 6 · top single225 × 1
Set 7 · back-off185 × 5
Set 1 · ramp135 × 7
Set 2 · ramp175 × 5
Set 3 · ramp205 × 3
Set 4 · top single245 × 1
Set 5 · top single245 × 1
Set 6 · top single245 × 1
Set 7 · back-off205 × 5
Volume chart
FIG.02 — VOLUME OUTPUT
ENGINE 03 // LONG-TERM STRENGTH

5 / 3 / 1

Wendler-style waves built off a training max. Cycles through weeks of 5s, 3s, and a 1+ AMRAP top set, then bumps the training max for the next cycle. Patient, proven, relentless.

Best for: long-term strength.
CYCLE // TRAINING MAX 200
CYCLE // TRAINING MAX 225
Week 1 · 5s130 / 150 / 170+
Week 2 · 3s140 / 160 / 180+
Week 3 · 5/3/1150 / 170 / 190+
Next cycle · TM +5205
Week 1 · 5s145 / 170 / 190+
Week 2 · 3s158 / 180 / 203+
Week 3 · 5/3/1170 / 191 / 214+
Next cycle · TM +5230
Personal records
FIG.03 — TRAINING MAX
ENGINE 04 // TOTAL CONTROL

Manual

You set every weight and rep; the app still logs everything, tracks PRs, and charts volume. For lifters who already know the plan and just want flawless records.

Best for: total control.
YOU DRIVE // APP RECORDS
You enter the setyour numbers
PR detection✓ automatic
Volume + KPIs✓ charted
Trophy Wall✓ mounted
Manual day view
FIG.04 — MANUAL LOG
Engines
04
Auto next-set
YES
PR detection
AUTO
Manual override
ANY SET
// PROGRAMMING

Trust the process.

Start a guided program and the engine takes the wheel: it sets the lift, the load and the target reps, logs what you actually did, and recalculates the next session from there.

  • ✓Guided start — pick a program and go.
  • ✓Day-scoped history — only progresses lifts you've actually done.
  • ✓Manual override — take control any set.
Guided program
Launching soon

Show up.
Lift. Repeat.

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