Know what
to do at
the gym.
phase is a workout app for people who train on their own. deltee, the coach inside, builds today's workout and plans your week. Runs and swims go into the same week.
Join the betaThe beta is invite-only and free. No ads.
First workout
in three steps.
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Say what you're here for. Lift more, build muscle, lose weight, or go the distance. “Not sure yet” works too.
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Say how long you've been training. “Just starting” is a fine answer. deltee builds the workout for your level.
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Pick where and for how long. Gym, home, a run, or the pool, and 30 to 90 minutes.
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Join the beta
deltee builds the workout. Exercises, sets, and reps for today. You don't need to know your weights: set them on the first set, and phase remembers from there. Look it over and decide what stays and what goes.
Every weight
has a reason.
The reason is right under the exercise. Weights follow a fixed rule applied to your own sets: reps go up first, then the weight. When a number is an estimate, phase says so.
You see a change before it goes into your plan. Add puts it in, Adjust lets you pick what to redo, and the cross on the card leaves the plan as it was.
Gym, running, and swimming in one week.
- Wed11Easy run
- Fri13Full body
- Sun15Easy swim
deltee builds the week from everything you do. Heavy leg days and running intervals land on different days., and your long session goes on a day you pick.
Days get missed.
The plan adjusts.
Miss a workout, and deltee asks what happened, then shows the change before it's made. deltee offers to move the main workout of the week to the next day that fits and shifts the ones after it. A lighter one is simply skipped. If something hurts, you rest and nothing moves.
See yourself
get stronger.
After your final set, phase shows what changed since last time. Same weight, more reps. That's you getting stronger. When three workouts in a row have felt easy, deltee suggests going heavier.
Questions
and answers.
Is phase on the App Store or Google Play?
Not yet. There's a closed Android beta running now: request an invite and we'll send it by email. On iPhone, leave your email and we'll let you know when the iPhone version is ready.
Is deltee a real person?
No. deltee is part of the app: a coach that builds your workouts from your goal and your own log. deltee can get things wrong, so look its work over.
I've never followed a program. Is that a problem?
No. You tell phase what you're here for and how long you've been training, and deltee builds your first workout from that. If you already have a program, you can enter it yourself and just log your workouts.
Will it show me how to do an exercise?
There are no videos yet. You can ask deltee about any exercise and get an answer in text, and you can swap an exercise you don't know for another one.
Can deltee change my plan without me?
deltee shows each change and waits for you to tap Add. After a missed workout, deltee asks first too. Every change you accept goes into the deltee log, and you can undo it from there as long as those workouts haven't been changed again. From time to time, phase schedules a light week on its own. You'll see it in your plan and can cancel it.
Where do the weights come from?
You pick the weight on your first set. After that, a fixed rule works from your own sets: first the reps go up at the same weight, then the weight does. The reason is right under the exercise. When phase has to estimate, it says so. Sleep and recovery aren't tracked.
What happens when I miss a workout?
deltee asks what happened, then offers to move the main workout of the week to the next day that fits and to shift the ones after it. A workout that no longer fits that week is dropped. A lighter one is simply skipped, and if something hurts, you rest and nothing moves.
Do I need a watch?
No. For the gym, your phone is enough. If you run or swim with a Garmin watch, phase can send your planned runs and swims to the watch through Intervals.icu and bring the results back. Your watch password is never entered in phase.
Is it only for the gym?
The gym comes first. deltee also plans runs and swims, and can build a home workout with dumbbells, a pull-up bar, bands, or just your body weight if you say what you have. Without a watch, phase plans runs and swims but doesn't track them: you enter the result by hand. Cycling is bare-bones for now: a ride is just a distance or a time.
What does it cost?
The beta is free, and there are no ads. During the beta, there's a daily limit on questions to deltee. The price hasn't been set yet.
Do I need an account?
Yes. You sign in with Google or email the first time you open phase. Your plan and log are kept on your phone, so logging a workout works offline. deltee and the backup for a new phone need a connection. You can delete your account and data in the app.
Can I use kilograms?
Yes. Pick pounds or kilograms, miles or kilometers in settings.
Request
a beta
invite.
All you need is your phone. No watch, and no training plan to come up with. The beta is invite-only and free: leave your email, and we'll send you an invite.
Got it. Your invite will come by email.
Got it. We'll email you when phase is ready for iPhone.