Ask an LLM to change your program.

Copy your plan, your weights and four weeks of training to the chat assistant you already use, in a language it can write back. Paste the reply and you see every change in plain words before anything applies.

Download on the App Store

Free on iPhone, iOS 18 or later. Five LLM changes included.

What you ask

Barbell rows keep missing and my lower back is sore. Swap them for T-bar rows, and take bench down 10% while my shoulder settles.

Copied with your plan, the rules for writing it, your current weights and your last four weeks of training.

What the LLM writes back, in part

day "Upper Power": Heavy. Three to five reps, long rests.  barbell bench press          4x3-5  t-bar row                    4x3-5     start 70  incline dumbbell press       3x6-10  lat pulldown                 3x6-10  … adjust  barbell bench press: deload 10%

Trackload's review of the reply: Barbell Row to T-Bar Row on Upper Power, bench deloaded 10%, and T-Bar Row starting at 70 kg, with a button to apply the three changes.

How a change goes

Trackload never talks to an LLM itself. It writes the brief, reads the reply, and leaves the asking to you, in whichever chat app you like.

Say what should change

Type it the way you would tell a coach. Copy for LLM puts your request on the clipboard with everything an assistant needs to answer it.
Barbell rows keep missing and my lower back is sore. Swap them for T-bar rows, and take bench down 10% while my shoulder settles.+ plan, weights and training
Here is the plan with T-bar rows in place of barbell rows on Upper Power, starting at 70 kg, and bench taken down 10%.
```
```trackload
trackload plan 1
program "Power & Hypertrophy"
…
```
You copy the whole reply
Ask in your chat app

Paste it into the assistant you already use. It replies with the whole plan, written in Trackload's plan language.
Paste the reply, then decide

Trackload works out what changed and lists it in plain words, as in the review at the top of this page. Apply it, or discard it and nothing happens. A reply with a mistake in it shows the line and what is wrong, ready to copy back to the assistant.

Today after the change: Upper Power with bench at 82.5 kg and T-Bar Row at 70 kg.

The next session is already right

Bench was 92.5 kg. After the change, Today has it at 82.5, rounded to plates, and the T-bar row at the 70 kg the reply started it on.

Your logged sessions are never touched. A change only reaches the plan and the weights you are about to lift.

A plan language both of you can read

The plan is plain text: days, exercises, sets, reps and how the weight moves. The brief Trackload copies explains every rule of it, so the assistant writes valid plans without being taught.

Hold squat where it is until the 16th.barbell back squat: hold 125 until 2026-11-16
Make my next bench session a light one.barbell bench press: next 80
I can only train three days a week now.schedule mon wed fri
Reset deadlift to 140 and build back up.deadlift: working weight 140
Add a fourth set of overhead press.overhead press 4x5-8
Build me a four-day upper/lower for strength.program "Upper / Lower"

New programs, or the one you run

Ask for a program from scratch, or for changes to the one you are on. A change to one of the twelve built-in programs lands on your own copy; the library's version stays as it was.

Overrides when you need them

One session lighter, a weight held until a date, a training max reset, a deload now. Each is a line in the plan's adjust block, and the review says what it does to the number before it applies.

Nothing guessed

An exercise the library does not know becomes a custom one, and if the reply leaves out its muscles, equipment or movement, Trackload asks you before applying. A number out of range, or a line it cannot read, is reported by line instead of half applied.

By hand, too

A plan can also be edited in the app, free and without limit: days, exercises, sets, reps, weight jumps, the progression rule, starting weights and the schedule.

On a Mac, the assistant can edit the file

With iCloud backup on, Trackload keeps a Trackload folder in your iCloud Drive: the program you run as a text file, every program you have made, your current weights and every set you have logged, as CSV.

An assistant on your Mac that can open files reads your history and rewrites program.txt itself. Open Trackload on your phone and the edit is waiting as a review, the same one a pasted reply gets.

iCloud Drive › Trackload

program.txtThe program you run. The one file you edit and the app takes in.
programs/Every program you have made
lifts.csvCurrent weights, training maxes and holds
history/sets.csvEvery set you have logged
history/sessions.csvEvery session, one row each
README.mdWhat each file is

On the phone: Changed on your Mac, with the changes listed and nothing applied until you say so.

Between changes, the program runs itself

The LLM changes the plan when you ask. The rest of the time, Trackload's progression engine decides every next weight: the jump after a good session, the hold after a miss, the deload after repeated ones.

A session in progress: two bench sets logged with one tap each, and a rest timer at 1:59. — **A set is one tap**Every weight is already there, rounded to plates you can load. RPE if you want it.

The rest timer as a Live Activity on the Lock Screen, showing the day, the lift and the sets done. — **Rest on the Lock Screen**The timer runs as a Live Activity and in the Dynamic Island, so the phone stays in your pocket.

Hard sets per muscle for last week, each against a 10 to 20 set target. — **Hard sets per muscle**Every muscle each week against a 10 to 20 set target, which the brief hands to the LLM too.

Twelve programs, carried whole: Linear progressions, upper/lower and push/pull/legs splits, and percentage waves, each with its own percentage table.
Linear: A fixed jump every session, until a miss.
Linear with AMRAP: The last set goes as far as it will, and a big one earns a double jump.
Double progression: Reps climb inside a range first; the weight moves once every set reaches the top.
Waves: Percentages of a training max across the weeks of a cycle, then the max moves. A higher-volume variant for programs built on accumulated work.
Tiered: A heavy tier, a volume tier and an accessory tier, each progressing on its own terms.

Pay once, if at all

No subscription and no account. The app, the programs and every edit you make yourself are free.

Free Everything you do yourself

Twelve programs, logging, the progression engine, analytics, and editing any plan by hand, without limit.

5 LLM changes included

Each change you apply from a pasted reply counts once. Errors, discards and replies that change nothing cost nothing.

Once Unlimited LLM changes

One in-app purchase unlocks them for good, on your Apple Account. Restore purchase brings it back on a new phone.

Applying a program.txt edit from a Mac counts as an LLM change, because the app cannot tell an assistant's edit from your own. The count is on the Build tab, and the Changed on your Mac card says so before you apply.

Trackload never sends your plan anywhere. You choose what to paste, and where.

No account, no analytics. No sign-up, no crash reporting, no third-party SDKs, no advertising.
On your phone first. Your log lives on the device, and in your own iCloud only if you turn backup on.
The clipboard is the only bridge. Copy for LLM puts text on the clipboard. Nothing is uploaded to an assistant by the app.
Health is optional. Finished sessions can be written to Health as strength workouts. Off until you turn it on.
Read the privacy policy

Built for barbell strength

No cardio scoring, no recovery index, no readiness number. The weight, the rule that produced it, and a plan you can change by asking.