Horizontal pushAnchor
Bench press
Last week: 80 kg × 8, 8, 7
4 sets · 6 to 10 reps · 1 to 2 in the tank
Free workout log · Android first
Watch every muscle light up.
Teso is a workout log that lives only on your phone. It counts the hard sets each muscle got this week and shows them on a body map, so you always know what to train next.
- Free
- No account
- No ads
- Works offline
The Today screen: push day with a body map of the muscles it trains, a seven-week streak and today's lineup.
17muscle groups on the body map, front and back, male and female figures
10–20setsa week per muscle, the range the research points to, set by your experience
4–8weeksper block, with your anchor lifts held still so progress is real
0accountsno sign-in, no server, no ads. Your log never leaves your phone
Muscles over splits
How is your week going? One look.
Push, pull, legs or a bro split: Teso counts what each muscle actually got. The body map warms up set by set, from grey to a full orange glow when a muscle is in its weekly range. Pick a day to watch a week fill in.
5of 17 muscles in range by Sunday
Sunday review: 5 of 17 in range. Side delts are 2 sets short, so Teso suggests one more set of lateral raises next week. You decide.
Sample week · target 10 to 15 sets per muscle
Train on purpose
Rotate the rest. Keep the anchor.
Every exercise sits in a slot, a movement pattern like horizontal push. One anchor lift per muscle stays put for the block, so its numbers tell the truth. The rest can rotate to something fresh, always inside the same pattern.
Horizontal pushRotating
Incline dumbbell press
Last week in this slot: machine chest press, 3 × 10 at 60 kg
3 sets · 8 to 12 reps
Block 1
Week 1
Week 2
Week 3
Week 4
Week 5
Easy week
Bench pressAnchor · best set
80 × 8
80 × 9
82.5 × 8
82.5 × 9
85 × 7
75 × 6
Second pressRotates
Incline dumbbell press
Incline dumbbell press
Machine chest press
Machine chest press
Incline smith press
Half the sets
The anchor never changes mid-block, so +5 kg means +5 kg. Swaps stay inside the pattern. Orange marks a fresh pick.
Built for between sets
Big numbers. One thumb. Nothing to read.
Last week, right there
Every set shows what you did last time, so the number to beat is the one you see.
Real bests, as they happen
Beat last week's weight at a rep count and the set says so. Only real records, never filler.
A rest timer that keeps time
It runs from a stored end time, so locking the phone or switching apps never loses your rest.
The log screen: bench press, set 3 of 4 at 82.5 kg for 8, with a new best on set 2 and the rest timer at 1:24.
Rewards that are true
Every workout ends on something real.
A new best, the muscles you lit up, a plate on your bar. Progress you can feel brings you back. Guilt doesn't.
New best, on the set
Medals go to real bests only: more weight at a rep count, or a higher estimated max.
New best · bench press
82.5kg × 8
Rest, counted down
The one moving thing in the app. It glows while it runs and plays a short beep when you're due back under the bar.
1:24of 2:30
A streak that forgives
It counts weeks with at least one workout. A missed day can't break it, and you can turn it off.
8week streak
Forgiving week
Miss a day. The week bends.
Your week is a checklist of workouts, not a timetable. Do legs on Thursday and Friday's legs tick off. Cardio stays open until Sunday. Anything left over is marked skipped, in grey, and next week starts fresh.
MonPushDone
TuePullDone
WedCardioAny day before SundayLeft
ThuLegsMoved from FridayDone
FriLifting's doneAll three lifting days are in
Private by design
Your log stays yours.
There is no Teso server. Nothing to sign up for, nothing that phones home, no ads and no analytics inside the app. Your workouts, body log and photos stay on your phone.
- 0accounts
- 0servers
- 0ads
- 0trackers
Data leaves only when you send it
- Health Connect or Apple HealthOptional. Reads weight, height and body fat; saves finished workouts. Each one is a switch.
- A backup fileYou make it, you choose where it goes, you restore it.
- A CSV exportEvery set, every weigh-in, for your own spreadsheet.
- A share cardMade on your phone. You pick what shows before it goes anywhere.
Health data
Skip the typing.
On Android, Teso connects to Health Connect. On iPhone it will use Apple Health. Either way the data stays on the phone, and you can enter it yourself instead.
Reads your stats
Weight, height and body fat fill in on their own, with the source shown under each value.
Saves your workouts
Each finished workout is saved as a strength session, so your other health apps see it too.
Picks your figure
Choose the male or female body map. On iPhone it can come from Apple Health; change it any time.
Questions
Before your first set
Is it free?
Yes. No ads, no in-app purchases, no subscription. Teso is free, and stays free.
Do I need an account?
No. Open it and start. Your whole log is one database on your phone, with no sign-in and no server behind it.
What happens if I lose or change my phone?
Make a backup file from Settings → Backup: a single .teso file with your log and, if you choose, your photos. Keep it wherever you keep files and restore it on the new phone.
On Android, the phone's own device backup also carries your log (without photos).
Which phones does it run on?
Android first, on Android 8 or newer. iPhone comes next, from the same app, with Apple Health instead of Health Connect.
Does it write my programme for me?
It builds your week from six short questions about the training you already do: which days, what each day is, your goal and how long you've been lifting.
After that it suggests, and you decide. A swap is offered inside the same movement pattern, and nothing in your plan changes unless you say so.
What counts as a set?
A hard working set. The muscles an exercise mainly trains get 1 set, the ones that assist get half. Warm-ups don't count.
Your weekly target comes from how long you've been lifting: 6 to 10 sets a muscle under a year, 10 to 15 for one to three years, 12 to 20 after that.
Your next set is on the bar.
Teso is in testing on Android now. Send a note to join, and help shape it before it reaches Google Play.
Or write to hello@getteso.com