Back squat
Last time3 sets at 190 lb: 5, 5, 5 reps
Today195 lb · 3 × 5
You hit 5 on every set at 190 lb. Add 5 lb.
Hewed · a strength training log that coaches
Hewed. Know what to lift today.
Log your sets. Hewed reads your last session and how recovered you are, then gives you today's weight, sets and reps, with the reason.
Works in any browser today · iPhone app in development
Move across the marble to scan it, or use the switch. Tap the marble to scan it, or use the switch. The neural layer is an illustration drawn in code, not an anatomical map, a scan or a measurement.
How it works
Three steps, every session.
Archaic kouroi stand with the left foot a step forward. Progress works the same way: one small step, every session.
Marble statue of a kouros (youth). Greek, Attic, Archaic, ca. 590–580 BCE. Naxian marble. The Met 32.11.1. Public domain.
Step 1: Log your lifts
Pick from common lifts or add your own, each with its rep range. After a set, enter the weight and the reps. That's the whole log.
Step 2: Get today's call
Hewed reads your last session. Hit the top of the range on every set and the weight goes up. Land inside it and you add a rep. Miss twice in a row and it backs off about 10%. Every call says why.
Step 3: Train to your recovery
Tap how you feel before you start, or let a WHOOP or Apple Watch report it once those connections ship. A rough day holds the weight; a very rough one drops a set. Recovery never adds load.
Back squat
From the lift library
The rules, lift by lift.
| Primary muscles | Quadriceps, Glutes |
|---|---|
| Also works | Adductors, Spinal erectors, Trunk |
| Equipment | Barbell |
| Sets and reps | 3 × 5 |
| How Hewed progresses it | Hit 5 reps on all 3 sets and next time adds 5 lb (2.5 kg). Miss 5 twice in a row at the same weight and it drops about 10%. Back after more than 14 days, you start about 10% lighter. |
| What recovery does | A rough day, or recovery of 34–66%, keeps you at last session's weight instead of progressing. Under 34% also drops a set. Recovery never adds load. |
Today's call
What the app tells you.
A made-up lifter with four sessions logged. These calls come from the same rules the app runs, worked out when this page was built.
Sample lifter · made-up numbers
A normal day
Bench press
Last time3 sets at 135 lb: 7, 6, 6 reps
Today135 lb · 3 × 7
Same weight, one more rep. Move up once you hit 8 on every set.
Dumbbell bench press
Last time3 sets at 50 lb: 10, 9, 8 reps
Today50 lb · 3 × 9
Same weight, one more rep. Move up once you hit 12 on every set.
Same squat, worse days
You tapped “rough”
Back squat
Last time3 sets at 190 lb: 5, 5, 5 reps
Today190 lb · 3 × 5
Holding at 190 lb today instead of progressing. You said today feels rough.
Recovery reads 28%
Back squat
Last time3 sets at 190 lb: 5, 5, 5 reps
Today190 lb · 2 × 5
Holding at 190 lb today instead of progressing. One fewer set today. WHOOP recovery is 28%.
Recovery can hold the weight or take away a set. It never adds load.
Hewed for iPhone
In your pocket, between sets.
Hewed works in your browser today. The iPhone app runs the same rules and adds your watch. Here is exactly what is live and what is still being built.
Available now
Hewed in your browser
Log lifts and get today's call on any phone or laptop. Make an account and your log follows you to every device.
Try it nowIn development
The iPhone app
Today's lifts, logging and history, built for one thumb between sets. It keeps working without signal and syncs with your account. TestFlight first, then the App Store.
In development
WHOOP
Connect your WHOOP and its recovery score sets the day's readiness, so you don't have to tap anything. Built into the browser app; it switches on once the WHOOP connection is set up for this site.
With the iPhone app
Apple Watch and Apple Health
Sleep, resting heart rate and HRV from Apple Health, read on your phone only with your permission.
About the name: hew
- To shape stone or timber with repeated, deliberate cuts.
- hew to: to keep to a line you have chosen.
Hewed means both. A sculptor never frees a figure in one blow, and strength is rarely built in one heroic week.
It comes from small cuts made often: five more pounds, one more rep, a lighter day when you need one. Hewed keeps the count so you can keep to the line.
For people who already train
No pep talk and no twelve-week program. Just what goes on the bar today.
Every call has a reason
You can read the rule behind each number and overrule it.
No streaks, no guilt
Miss a week and the plan eases you back in about 10% lighter.
Your log is yours
Export it or delete it whenever you like. Not medical care; adults only.
If you are in pain, injured or managing a health condition, talk to a qualified professional before changing your training. Hewed is a training log with progression rules. It does not diagnose, treat or assess your health.