Progression is a guess
Volume goes up on a schedule the program decided before it met you, or it does not go up at all. Either way adaptation stops and the plateau gets blamed on you.
Strength and hypertrophy programsTrain smarter.
Train smarter.
Grow faster.
Designed factor by factor. Every decision deliberate.
Sixteen programs built block by block, session by session, set by set. 4,260 slots, each with its sets and rep window written out, and the effort and rest wherever the slot calls for them. Nothing in your week is there by accident.
Your first month is free, then $29 USD a month or $290 a year.
- Bench Press3 × 10~8RIR 23~5 min
1 of 8 slots in this session.
What goes wrong
Most programs are written once and never asked a question again.
They are built to look hard and to sell. Intensity without structure is just accumulated stress, and the four failures below are the ones that end a block early.
The sheet never reads you back
It is written once and printed. Whatever you lift, whatever you miss, however the week went, next week's numbers were decided before you started, and nothing you log can move them.
No reason is given
A list of exercises and a rep count. No account of why this many sets, why this rest, why a deload lands in week seven. You cannot adapt a plan whose logic you were never shown.
Built to be admired, not finished
A program you abandon in week seven loses to an ordinary one you run for two years. Finishing is a design problem, and most programs do not treat it as one.
The library
Sixteen programs. One subscription.
Every goal covered, each one built on the same logic. Switch whenever you like: your logs and your charts carry across.
Powerbuildingintermediate
Powerbuilding 4D/W
239 prescribed exercises across 30 sessions
HypertrophyintermediateDumbbell Only
243 prescribed exercises across 32 sessions
StrengthbeginnerBeginner Step 1
278 prescribed exercises across 27 sessions
OtherintermediateAthletic Phase 1: Foundation
358 prescribed exercises across 40 sessions
PowerbuildingintermediatePowerbuilding
351 prescribed exercises across 44 sessions
HypertrophyintermediateHip Focused
242 prescribed exercises across 32 sessions
A sample across all four goals.
See all 16 programsSix weeks on Powerbuilding
Same ten reps. Same effort. More on the bar.
Five lifters' Day 1 bench press, logged week by week at ten reps with two in reserve. On this program the load moves only when the previous week was completed at that count and that effort, so every line climbing is that condition being met, six weeks running.
Day 1 bench press10 reps at RIR 2Weeks 1 to 6Change from week 1
| Started at | W1 | W2 | W3 | W4 | W5 | W6 | Gain (lb) | Gain (%) |
|---|---|---|---|---|---|---|---|---|
| 110.2 lb | 110.2 | 114.6 | 119 | 123.5 | 127.9 | 132.3 | +22 | +20.0 |
| 154.3 lb | 154.3 | 158.7 | 163.1 | 167.6 | 172 | 176.4 | +22 | +14.3 |
| 220.5 lb | 220.5 | 220.5 | 224.9 | 227.1 | 231.5 | 235.9 | +15.4 | +7.0 |
| 231.5 lb | 231.5 | 231.5 | 235.9 | 238.1 | 242.5 | 246.9 | +15.4 | +6.7 |
| 264.6 lb | 264.6 | 269 | 273.4 | 277.8 | 282.2 | 286.6 | +22 | +8.3 |
+7% to +20%
heavier after six weeks, at the same ten reps and the same two reps in reserve: 15.4 to 22 lb more on the bar, and no week went backwards for anyone.
Average across all five: +19.4 lb, +11.3%.
These records are from before OMNID existed: lifters who ran this program as first written, logged outside the app. Five lifters ran it, and all five are shown. No control group, and nobody tested a one-rep maximum: this is the weight that was on the bar, at the same reps and the same effort every week. Individual results may vary.
Inside the subscription
The program is written once. Every load comes from your log.
Every program in the library runs signed in, in your browser, where the sets you log price the next load, the scale corrects your energy estimate, and the charts are drawn from the same numbers. Nothing here is a second tracker to keep up.
- Next session's load, already on the sheet
- Priced from the sets you actually logged, at the effort the slot asks for. You walk in knowing the number instead of working it out between sets from a max you tested months ago.
- Strength and volume, drawn from your sets
- Your estimated one-rep maximum over time and the volume you actually did, from the same logged sets that price your loads, so the curve you see and the number on the bar can never disagree.
- TDEE as a range that learns
- Estimated maintenance energy with its margin shown, narrowing as you add height, age, activity and body fat. Then it stops being a formula: log what you eat and what you weigh, and the estimate is corrected from your own energy balance.
- Macro targets for the goal you pick
- Cut, recomp, maintain or gain, set as a rate of your bodyweight rather than a flat number. Protein per kilogram, fat floored, carbohydrate the balance, all recomputed from the corrected estimate.
Field Notes · 33 entries
The reasoning is published before you pay for it.
Thirty-three notes on loading, recovery, nutrition and adherence, each one listing the work it draws on and saying plainly where the evidence runs out. Several of them argue against things we would find easier to sell.
LoadingNote 02
Reps in reserve
Failure costs you something measurable. What it buys has been measured too.
RecoveryNote 01Cold water immersion
Someone put the assumption underneath the ice bath into a muscle biopsy.
NutritionNote 01Protein intake
The most-cited number in sports nutrition comes from a breakpoint that did not reach significance.
No account needed. Read the method before you decide anything.
Read Field NotesWhat it costs
First month free. Then one price, every program.
The library is a subscription: every program, the load engine, your logs and your charts, for one price. A custom program is a separate build, by hand, billed monthly.
AnnualSave $58 a year
$290/yr
$348 (12 months at $29) BILLED ONCE A YEAR
$24.17 a month
Twelve months for the price of ten.
- All 16 programs, plus a new or upgraded one every month
- Next session's load, priced from the sets you logged
- Strength and volume charts drawn from those same sets
- Maintenance energy and macro targets that learn from your weigh-ins
- Switch programs any time. Your log carries across.
First month free.
Monthly
$29/mo
BILLED MONTHLY
The same library, month to month.
- All 16 programs, plus a new or upgraded one every month
- Next session's load, priced from the sets you logged
- Strength and volume charts drawn from those same sets
- Maintenance energy and macro targets that learn from your weigh-ins
- Switch programs any time. Your log carries across.
First month free.
Custom program
$199/mo
FULL THIS MONTH
One program built by hand around your body, your schedule and your weak points.
- A movement screen, reviewed by a person, with a written assessment
- Your program in the OMNID app, adjusted with your coach
- Two check-ins a month, and messages with your coach in the app
Applications reopen with the next batch.
Prices are in US dollars.
Common questions
Everything you were about to ask.
I can only train 3 or 4 days a week. Which program fits?
Plenty do: most of the library runs four days a week. In your first six months of training, start with Beginner Step 1: three sessions a week on any days you like, in order, with a rest day between. With six months or more behind you, start with Powerbuilding 4D/W: Powerbuilding's approach in four sessions a week, two upper days and two lower, with the same rule for moving your loads. Every program card shows its days per week. Beginner Step 1 is the library's one three-day program, so if three days is a firm limit and you've trained longer, a custom program can be built around your week.
Can I train in a home gym, or do I need a full gym?
A home gym with a rack goes a long way. A rack, barbell, bench, dumbbells and a pull-up bar run Dumbbell Only in full, and cover most of the work in programs like Classical Strength, 1RM Peaking, Beginner Step 1 and Powerbuilding 4D/W. Powerbuilding 4D/W also asks for cables or bands and a stability ball for a few movements. Powerbuilding, Powerbuilding for V-taper, Hypertrophy, Hip Focused and Runway lean on cables and machines for a bigger share of the week. The Athletic and Dynamic Strength programs also need gear like med balls, a box or open running space. In onboarding, pick Full home gym if you have a rack, or dumbbells, a bench and a pull-up bar if that is your setup, and the pick follows. Tell us what you have, and we'll help you choose.
I'm new to lifting. Can I run Powerbuilding?
You can choose any program, but Beginner Step 1 is the better start. Powerbuilding asks you to judge how many good reps you have left in each set and sets your loads from it, which takes practice. Six months of consistent training is enough to start it. Beginner Step 1 is built for starting out: you learn each movement before it's loaded, three sessions a week, and you add weight once every set reaches the rep cap with good form. Powerbuilding is where you go next. Everything you logged stays with your account, and Powerbuilding opens with an Adaptation week that finds your working weights on its own movements.
Do I need to know my one-rep max?
No, not for most of the library, and there's nowhere you need to type one in. The app estimates your max on each main lift from the sets you log, every session, so it always reflects how strong you are now, and it follows the lift from program to program. Hard sets build it: sets you stop with two or fewer good reps left. Some programs, such as 1RM Peaking, Classical Strength, Dynamic Strength and the Athletic phases, set some lifts as a percentage of your max, and the sheet works the weight out for you. No estimate for a lift yet? The session sheet asks once for a set you can do today (the weight, the reps and how many you had left) and suggests loads from that until your own logged sets take over. A true max is tested only in 1RM Peaking, the program built for it.
Can I switch programs partway through?
Yes. On any program's page in the app you can switch to it now, or set it as your next program to start when the one you are running ends. You can also end the program you are on from Plan and choose another whenever you are ready. Whatever you run, your log and your charts carry across.
Do I need to download an app?
No download needed. OMNID runs in the browser on your phone or computer, with nothing to install. Bring your phone to the gym and log each set as you go. The session sheet is built for the gym floor: it shows the load the day suggests and starts a rest timer each time you log a set. A session is dated the day you start it, so fill it in as you train rather than afterward.
I'm coming back after time off. Where do I start?
Runway, built for exactly this. After a break, your top-end strength holds up best and comes back fast, faster than your connective tissue is ready for, while work capacity, how fast you produce force, and trunk and hip control need rebuilding. Runway is designed around that gap: trunk and hip stability work before the main lifts every training day, your weaker side setting the pace on single-side work, and main lifts that start from a share of your best before the break and build week by week, four days a week for seven weeks plus a deload. The app works those loads out from your log, or from a best you enter. Think of it as your launchpad back to your prime. It's for lifters with six months or more of training, back after four weeks to about three months away. If an injury or surgery kept you out, speak to a health professional first.
Run one block properly.
See what it was worth.
Full access free for your first month. After that $29 a month, or $290 a year.
No card needed to browse the library or read Field Notes.