This shapes how hard we push and how we program recovery
28
26-35 - Prime Training Years
High tolerance, excellent recovery - we can push hard and progress fast
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How long have you been training consistently?
Beginner
Under 1 year - building your foundation from the ground up
Intermediate
1-3 years - solid base, ready to push harder and smarter
Advanced
3+ years - experienced, needs progressive overload and periodization
Any areas to work around? (optional)
Shoulder
Lower Back
Knee
Elbow / Wrist
Hip
Neck
No limitations
We'll steer your program toward gentler options for any areas you flag. This is training guidance, not medical advice — see a qualified professional for any injury or persistent pain.
Any other training in your life? (optional)
How many days can you train? ?
Pick what you can repeat, not what impresses anyone
2x
Twice a Week
Full Body - Full Body
Two solid sessions beats five skipped ones
3x
Three Days
Upper - Lower - Full Body
The sweet spot for most people managing a full schedule
4x
Four Days
Upper - Lower - Upper - Lower
Optimal frequency - hits everything twice per week
5x
Five Days
Push - Pull - Legs - Upper - Lower
High volume, high commitment
Pick your compounds ?
These lock in for all 3 phases. You can swap accessories anytime.
Here is your first block
Built from everything you just told us.
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Your first 6-month block progresses through 3 phases, each building on the last. Foundation comes first. The system proposes every number with its evidence \u2014 you decide, and Kyle has the final word.
1-2
Foundation
3-4
Hypertrophy
5-6
Strength
It Pays to Show Up
Every set you log fills your Earned Crest. Streaks build, PRs get tracked, finished blocks stack up — the app keeps score so you can watch the work compound. No confetti, no gimmicks. Just proof.
Three Pillars Fitness
WELCOME IN
First — how are you training with us?
Three Pillars Fitness
QUICK SETUP
Just the basics so Coach AI and your nutrition tools know you.
Your name
Age
Weight (lbs)
Main goal
Mind · Body · Spirit
Three Pillars Fitness
WELCOME, TO TRISKEL
Your 6-month program is ready.
0
Week Streak
Keep it going
0
—
Kcal
—
Protein
—
Weight
Add to Home Screen
Install the TPF app for the best experience — faster loads, rest timer notifications, and offline access.
Tap the Share button at the bottom of Safari
Scroll down and tap Add to Home Screen
Tap Add — done.
ADDING A CLIENT
PREVIEW — nothing will be saved
Auto-apply banked jumps
Off = the app asks before loading a heavier start. On = it loads and shows the receipt.
Ragefire ·
BUILDING YOUR PROGRAM
Applying your methodology. This takes about 15 seconds.
No nutrition targets set yet
Resources
Guides, playbooks & handbooks from Kyle
›
No sessions logged yet. Complete a workout to see your history.
Ask Kyle
Messages
New Message
0/500
Body Weight
Weight TrendHistory ›
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Start
—
Change
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7-Day Avg
Bold line is your 7-day average. Day-to-day weight bounces with water, food, and sleep — the average is the real trend.
YOUR CHARTS START HERE
Log your first session and every set builds the picture — strength curves, PRs, the whole story.
Full snapshot of every table. Run it before every migration wave and after any schema change, and store the file outside Supabase.
Food Diary
Log meals · hit your targets · database + AI
Log Food
Nutrition Toolkit
Menu Scout · Grocery Scanner · Supplement Check · Meal Plan
Open
Calorie & Protein
Your Nutrition Targets
Your Current Targets
—
kcal / day
—
g protein / day
—
g carbs / day
—
g fat / day
Body Weight
Height
Height (cm)
Activity Level ?
Calorie Goal
Your Daily Targets
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kcal
—
g protein
—
g carbs
—
g fat
Protein Range
Saved targets appear on your Today tab
Signed in as
Appearance
Light mode — brighter, higher-contrast appearance across the app. Logging keeps its own Daylight toggle.
Compact header — start the top banner collapsed after launch. Tap it anytime to expand.
Notifications
Get pinged when Kyle messages you
Legal
Training Schedule
Life changed? If you can't hit your current training days anymore, rebuild your split. Your logged history and progress stay — only your upcoming sessions change.
Current: —
Custom Exercises
Add exercises to the swap library. Assign them to a movement pattern so members can swap to them.
SESSION
SESSION
Phase 1 - Foundation
90
Rest
Weekly Check-In
After every 6 sessions, we check in. Your answers shape the next block.
Energy levels this week (1 = drained, 10 = great)
Joint pain or tightness
None — feeling good
Mild — minor tightness, nothing major
Moderate — noticeable, affecting training
Significant — real pain, need to modify
Sleep quality this week (1 = poor, 10 = excellent)
Motivation and drive (1 = low, 10 = high)
Anything else Kyle should know? (optional)
Check Your Email
We sent a confirmation link to . Tap the link in that email, then come back here and sign in.
Don't see it? Check your spam or junk folder — it sometimes lands there on the first email.
New Feature
Nutrition Targets
Your personalized calorie and protein targets are now in the app. Head to the Nutrition tab to calculate your daily targets based on your goal — they'll show on your home screen once saved.
