You just
show up

Chango plans every gym workout for you, around your week, your goal and how your muscles have recovered.

How much training
does my week need?

Pick your workouts per week, their length and your goal, and see what you'll get.

Choose how many times a week you can train, how long a workout can be and what you're after, from staying strong to building as much muscle as you can. Chango shows how much of your weekly target your plan will cover. Short on time today? Set the workout anywhere from 20 minutes to 3 hours, and Chango fits it in.

Muscle growth goal

Workouts per week

Workout length1 h 10 min

Your plan covers

100%

of your weekly target

How does Chango
build my week?

Your week is split by how often you train.

Train up to three times a week and every workout covers your whole body. Train more often and Chango alternates upper and lower body. Prefer push, pull and legs? Pick it in the settings. Each workout is built around the muscles that have recovered and still need work this week.

How many sets, reps
and how much rest?

Chango sets the weights, the reps and the rest for you.

Reps go up first, and when you reach the top of the range, the weight goes up. After each set you tell Chango how hard it felt on a scale from 1 to 10, and your next weights follow. Warm-up sets are already in the plan, and the rest timer runs after each set, longer for heavy lifts and shorter for small ones. Chango keeps your main lifts the same for a few weeks so you can learn the technique and get stronger at them, and changes the others to keep your training interesting. Want more or less variety? Pick the amount that suits you in the settings.

Can I change
the workout?

Your workout bends to your gym and your day.

The exercise list shows the whole workout at a glance. Machine taken? Switch to dumbbells mid-workout and both keep their own weights. Swap an exercise for another one for the same muscle, and your plan stays on track. Skip an exercise and come back to it later, or build your own workouts and save them for next time.

Chango marks what it recommends: the workout for today, your goal, your rest time. But you always decide. Pick something else or add an exercise of your own, and Chango plans around your choice. If it would push a tired muscle too far, it shows in red before you start, and your next workouts adjust.

Which exercises
train this muscle?

Tap a muscle on Chango and see the exercises for it.

Tap a muscle on the figure, and Chango shows the exercises that train it, the same ones you can pick in the app. Open an exercise to see how it's done, step by step.

Tap a muscle

Quads

Exercises that train it

How to do it

What if life
gets in the way?

A missed day doesn't break the plan.

Miss a workout and Chango simply picks up where you left off. After a longer break, your first workout back is lighter, so you can ease back in. Already done your workouts for the week? An extra workout trains only the muscles that have recovered enough, without getting in the way of your next workout. Runs, padel games and other workouts from Apple Health or Health Connect count in your recovery too.