Kineroz is your intelligent training assistant — grounded in exercise science, it builds adaptive plans, tracks progressive overload, and optimizes recovery so every effort counts.
For beginners, busy lifters, and recovery-focused athletes.
Built on exercise science principles — not hype. Kineroz gives you the tools that actually drive progress.
Automatically adjusts volume and intensity based on progressive overload principles. Every session is designed to drive measurable progress.
Tracks sleep, stress, and soreness to calculate a readiness score. Your workout intensity adapts to how recovered you actually are.
Generates a periodized training plan based on your goals, schedule, equipment, and experience level — no guesswork required.
Log every set, rep, and RPE. View personal records, weekly trends, and training streaks — all in one place.
Here's an example 3-day Upper/Lower split generated by Kineroz. Your actual plan adapts to your goals, equipment, and recovery status.
Chest, Shoulders, Triceps
Quads, Hamstrings, Glutes
Back, Biceps, Rear Delts
Readiness: 85 (Optimal)
Train as planned — full volume and intensity.
Bench Press: 4 sets @ RPE 8
OHP: 3 sets @ RPE 7
Readiness: 52 (Low)
Auto-adjusted — reduced sets and lighter load.
Bench Press: 3 sets @ RPE 6 (-10% load)
OHP: 2 sets @ RPE 6 (-10% load)
Plan, train, recover, and track — all in one place.
Plan Builder
Auto-generated periodized plan with full exercise swap, set/rep editing, and AI advisor.
Workout Logger
Log sets, weight, and RPE in real-time with rest timer, PR detection, and progression suggestions.
Recovery Tracker
Daily check-in for sleep, soreness, and stress. Readiness score adapts your next workout.
Progress Dashboard
PR board, weekly volume trends, training streaks, and muscle group balance.
Get up and running in minutes — no complicated setup, no upfront cost.
Create your free account and tell us about your training goals, experience, and available equipment.
Our plan generator builds a science-backed program tailored to your profile — ready to start immediately.
Follow your plan, log recovery, and let the progression engine guide you to consistent, measurable gains.
Every decision in Kineroz is backed by exercise science principles — not guesswork or trends.
Systematically increase stimulus over time — the most reliable driver of strength and hypertrophy gains.
Training without accounting for recovery leads to plateaus. Kineroz adjusts load based on how you actually feel.
Structured training phases prevent burnout and ensure continuous adaptation across weeks and months.
Join Kineroz for free and get a personalized, science-backed training plan in under two minutes.