7dida · fitness & nutrition, week by week
The week is
the plan.
Workouts, meals, and an AI coach that fit the seven days you actually have — not the plan you abandon by Wednesday.
- Mon10Today
- Tue11Pull
- Wed12Rest
- Thu13Legs
- Fri14Upper
- Sat15Rest
- Sun16Rest
Inside the app
One day, three inputs.
Nothing to plan, nothing to remember. 7dida structures each day for you and records it as you go.
- Train
Your split, already scheduled
Today's workout is ready the moment you open the app — sets, reps, and rest times laid out for your level.
Full BodyDay 3 of 4Bench Press4 × 8Squat4 × 6Overhead Press3 × 10 - Eat
Log a meal with a photo
Snap your plate and 7dida estimates the calories. Macros update as the day goes on, against your target.
1,846of 2,400 kcal - Ask
A coach on call, all week
Training, nutrition, recovery — ask anything, any day, and get practical answers tailored to you.
My knees hurt on squats. What do I do?You · Day 2Swap squats for leg press this week — same stimulus, kinder on the joints. We'll revisit squats next split.7dida Coach
From the app's onboarding
How many days a week can you train?
Honest answer in, honest plan out. 7dida builds your split around the time you actually have.
Tell 7dida how much time you really have, and it lays out the whole week around it. Pick a training rhythm and watch your week fill in.
4 training days · Upper / Lower
- Mon10Today
- Tue11Train
- Wed12Rest
- Thu13Train
- Fri14Train
- Sat15Rest
- Sun16Rest
Your current streak
Consistency is the metric.
Every rep, every meal, every answer lands in one dashboard. Set your goal once during onboarding — 7dida keeps the day-to-day on track from there.
Your first week starts now
Start Day 1.
Free on the App Store. Set up in two minutes — tell 7dida how many days you can give it.
Download on the App Store