Climb five preloaded ladders — push, pull, squat, core, hinge. Log your sets after each workout; when you hit the graduation criteria the tracker auto-advances you to the next exercise. No equipment, no signup.
Five movements. One ladder each. Auto-advance when you graduate.
Most workout apps ask you to choose your exercises. That's fine if you already know what you're doing — but for the 90% of people who don't, the choice itself is the friction. "Should I be doing pushups or diamond pushups? Am I ready for L-sits? How do I progress from glute bridges?" These questions stall workouts before they begin.
This app picks one exercise per movement and shows you that one exercise. The curriculum is opinionated. When you're ready, the app moves you. You don't pick the next rung; you earn it. That removes 80% of the cognitive overhead of "what should I do today?" and leaves you with the actual training.
The flip side is real: a fixed ladder won't fit every body. The Push ladder ends at one-arm pushup negatives because most people will spend years getting there; if you're already doing planches, this app isn't for you. The Hinge ladder caps at Nordic curls because pure-bodyweight posterior chain has a hard ceiling; if you have access to weights, supplement. The Core ladder uses isometric holds throughout, which fits L-sit progression but not, say, dragon flag work. The tradeoff is opinionated-fits-most over flexible-fits-anyone.
Wall pushup → Incline pushup → Knee pushup → Full pushup → Diamond pushup → Pseudo-planche pushup → Archer pushup → One-arm pushup negative.
The push family trains chest, triceps, and anterior deltoid. The first half is about getting your bodyweight up off the floor cleanly; the second half (diamond onward) shifts toward triceps dominance and then asymmetric loading. The pseudo-planche rung tilts your weight forward over your hands — practice it before archers or your shoulders won't be ready.
Scapular pull → Australian row (incline) → Australian row (flat) → Australian row (feet elevated) → Negative pull-up → Pull-up → Chest-to-bar pull-up → Archer pull-up.
The pull family trains lats, biceps, rear deltoids, and the whole posterior chain of the upper body. You need a bar or sturdy table edge — the Australian row variations are the bridge that gets most people from "I can't do a pull-up" to their first pull-up, which is the milestone everyone remembers. Negatives (slow controlled lowering) are how you bridge the gap if you can't yet get a full rep.
Assisted squat → Bodyweight squat → Split squat → Bulgarian split squat → Pistol squat negative → Box pistol → Pistol squat → Shrimp squat.
The squat family trains quads, glutes, and a great deal of balance, ankle mobility, and unilateral control. The transition from bilateral (two-leg) to unilateral (one-leg) at the split-squat rung is the major skill jump. Pistol squats famously require mobility most adults don't have — the box pistol (sitting to a low chair on one leg) is the trick for building strength while you work on the depth.
Knee plank → Forearm plank → Hollow body hold (tucked) → Hollow body hold (straight) → L-sit (tuck) → L-sit (one-leg extended) → Full L-sit.
The core ladder is the only one measured in seconds. The hollow body rungs are the bridge between basic planks and L-sits — they train the same compressed posture but lying on your back, which is much more forgivable. The full L-sit is hands-down the hardest pure-bodyweight core hold and a strength milestone that gymnasts spend years on.
Glute bridge → Paused glute bridge (3s top hold) → Single-leg glute bridge → Elevated single-leg bridge (feet on chair) → Hip thrust (back on couch) → Single-leg hip thrust → Assisted Nordic (hands assist) → Nordic negative → Nordic curl.
The hinge ladder is the deepest one because pure-bodyweight posterior chain is hard to progress without smart intermediate rungs. Glute bridges and hip thrusts cover the glute side; the Nordic family (with feet anchored, body straight, controlled descent) is the hamstring half. The "assisted Nordic" rung is the critical bridge — most people skip it and stall for months, when 4 weeks of hands-assisted Nordics would have built the strength to do the negative cleanly.
No. There is no sign-in, no email field, and no profile. Everything you log is saved only in this browser's local storage on your own device. Nothing is sent to any server.
If a rung is too easy, blast through it — three sets of 8 reps on two workout days and you'll graduate. The system isn't punishing rushed progress; it just won't auto-advance you faster than that. If a rung is genuinely too hard (you can't get any reps with form), drop the graduation criteria temporarily (e.g., 3×5 with the settings panel) to let yourself climb past the wall — then bump it back to 3×8 once you're on the next rung. The tracker doesn't enforce form; that's on you.
The graduation counter tracks consecutive workout days that hit the criterion. Missing a day doesn't reset it — so you can take a deload week without losing the levelup. Only a workout day where you logged but no session met the criterion resets it. If your first attempt today fails but a later attempt the same day succeeds, the day still counts as a met day (late redemption is allowed). And if you log the same movement twice in one day, only the first met session ticks the counter — no double-counting. (Your workout-day streak in the hero is separate but also rest-friendly: it allows up to 2 consecutive rest days between workouts, so a Mon/Wed/Fri schedule keeps it ticking. Only a 4+ day gap resets it.)
Each calendar day where you log at least one set in any movement counts as a workout day. The streak counts consecutive workout days, allowing up to 2 rest days between them. So a Mon/Wed/Fri schedule (1 rest day mid-week, 2 rest days over the weekend) keeps the streak forever — Fri→Mon is a 3-day gap and is within tolerance. Only a longer gap (4+ days between workouts) resets the streak to 1 on your next log. This matches the canonical r/bodyweightfitness Recommended Routine, which prescribes 3 workouts a week with rest days deliberately built in. The "best streak" tile shows your all-time record, which only goes up (never resets).
This is a bodyweight tracker. The whole point is the ladder is climbable with no equipment beyond a pull-up bar (or sturdy table edge for Australian rows). If you have access to weights, the Hinge ladder in particular benefits from adding Romanian deadlifts and kettlebell swings — but those don't fit a fixed-progression ladder cleanly, so they belong in a more general workout logger (try Workout Quest Tracker on this site).
After every logged session, the tracker counts how many sets met the threshold (≥ graduationReps for rep ladders, ≥ holdSeconds for core). If that count is at least graduationSets, the session is marked "met." The graduation counter operates per calendar day, not per logged batch: the first met session of a day ticks the counter up by 1 (and records the day as "ticked"); subsequent logs that same day don't move the counter — no double-counting, no late-failure undo. A "not met" log doesn't reset the counter immediately. Instead it marks the day as a candidate failure; if a later session that same day is met, the failure is cleared (redemption). If the day truly ends without a met session, the reset is committed on the next day's first log: before evaluating today's session, the tracker zeroes the counter if the previous fail-day was never redeemed. Rest days (no logs at all) leave the counter alone — the streak only breaks on days you tried and failed. If the counter reaches consecutiveSessions, you advance to the next rung and the counter resets to 0. You'll see the counter under each tile ("graduation: 1/2") until you advance.
Not in this version. The history shows your last 30 sessions per movement (read-only), and the only way to "undo" an accidental log is to reset all progress (the Reset button in the hero), which clears history but keeps your settings. A future version may add per-session edit if there's demand.
The tracker resets, because progress is stored locally rather than in an account. Switching browsers, switching devices, or using private browsing has the same effect. Screenshot the hero card if you want a permanent record of your levels-cleared count.
Once the page has finished loading, all the tracker mechanics work without an internet connection. Reconnecting is only needed to load the page initially or to visit other pages on OmniAppHub.