01
Start with a schedule that fits your real week.
Kova organizes training around your available days, goals, experience, and equipment. If the gym setup changes, swap the exercise without rebuilding the workout.
Kova
Your personalized workouts. Your first week free.
Get a plan built around your schedule, equipment, and goals. Try your first week of workouts in Kova free.
Start my free week
From your last set to your next target
Log your sets. Know what to lift next.
Record the reps and weight you completed. Kova uses your logged work to set the next target and shows why it changed.
Popular training questions. Free resources.
Something useful for your next workout.
Build a sample week, prepare your lifts, or start a training log. These website resources are free to use, with no subscription or email required.
Plan your week
Free sample workout week
Choose your days, experience, and equipment. Preview the exercises, sets, and reps, then print or share your week.
Open free resourceTake it to the gym
Printable workout log
Keep your sets, reps, weights, and next targets on one page. Download it without an email address.
Open free resourcePrepare for your first set
Warm-up set calculator
Enter your working weight to see a starting warm-up sequence before your main lift.
Open free resourceFollow your progress
Progressive overload spreadsheet
An editable training log with volume calculations and a 12-week summary.
Open free resourceHow Kova works
From personalized plan to measurable progress.
See the complete training loop before you download: plan the week, follow clear targets, log the work, and let the next session adapt.
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Walk in with every target ready.
Open today's workout and know the exact sets, reps, and starting weights. Log each set in seconds so the app can learn from the session without slowing it down.
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Know what is actually getting stronger.
Follow lift trends, weekly work, and personal records in one place. Your log becomes a useful signal instead of a list of workouts you have to interpret.
Ready to stop guessing your next workout?
Download Kova and start with a plan built around your schedule and equipment.
Before your first workout
- What is included in the free week?
- Try Kova’s personalized training plan, workout logging, and next-session targets in the app. The 7-day trial is available with an annual subscription for eligible new subscribers; your offer and renewal price are shown before you subscribe.
- Is the website sample week the same as my Kova plan?
- The free website tool selects a starting routine and shows exercises, sets, and reps. It does not transfer a plan to the app. Kova builds your personalized plan during setup and adjusts your targets from the workouts you log.
- Can I train at home?
- Kova builds your plan around the equipment you have. The free website preview includes a dumbbell routine; choose the full-gym option if you have a rack, barbell, and machines.
- What happens after the trial?
- Your annual subscription renews at the price shown in the app unless you cancel before the trial ends. Manage or cancel your subscription through the store where you subscribed.
App guides
Explore how Kova fits your training.
Progressive overload app
Track completed sets and keep the next weight target clear without managing a spreadsheet.
Learn moreWorkout tracker app
Keep your plan, training log, lift history, and strength trends in one repeatable workflow.
Learn moreStrength training app
Build personalized lifting plans around your goals, schedule, equipment, and progress.
Learn more