Programs
Strength and muscle program
Get stronger and build muscle. Loha builds a full training block around your goal, your gym and your week.
Start your free trialHow Loha builds strength
Each exercise has a rep target. When you reach it on every set, Loha increases the working weight for your next session.
Your plan runs in phases. Each block builds on the one before it, with a lighter week to recover at the end.
Miss a session and Loha offers to move it into your week. Nothing in your plan changes until you approve it.
“Show up on your training days and log your sets. I will set every weight and tell you why it changed.”
Why choose a Loha program?
Your program, ready
Every week laid out, with the phase you are in.
Weights set for you
Change a target and see it in your next set.
Supersets built in
Pair two moves and save time, with rest timed for you.
Drop sets when it counts
Finish a lift with a planned drop set.
How to get started
Loha is simple to start and built for beginner and intermediate gym-goers.
Download Loha
Get the app on iPhone through TestFlight or on Android from Google Play.
Tell Loha how you train
Your goal, experience, equipment and weekly schedule shape the first program.
Get your program
Phases, days, sets and starting weights, explained clearly.
Log and progress
Loha remembers every set and recommends what comes next.
Phases explained
Each block builds on the one before it. Example plan: Upper/Lower Strength Builder, 9 weeks.
Weeks 1–3Build
Groove the patterns and build work capacity.
- Weeks 4–6
Strength
Heavier compound lifts, 4–6 rep sets, longer rests.
Weeks 7–9Peak
Top sets and a deload in the final week.
Week 9Lighter week
A lighter week to recover, about 40% less.
Built around you
Limits and injuries
Tell Loha what to plan around. If your knee gets sore on deep squats, knee-friendly variations replace deep loaded squats.
Your days and your equipment
Pick what fits a normal week, not your best one, and the equipment you actually have.
Focus areas
Pick any, or leave it to Loha.
- Chest
- Back
- Shoulders
- Biceps
- Triceps
- Core
- Glutes
- Quads
- Hamstrings
- Calves
- Full body
Watch it decide
Loha reads what you actually did last session, then sets today’s weight and tells you why.
Example numbers. They show how Loha sets a weight.
Last session, kg
27.5
Today, kg
30
Loha coach
“You hit all 10 reps on every set, so I have added 2.5 kg for today.”
Programs by goal
FatlossLearn moreFatloss- GeneralfitnessLearn moreGeneralfitness
- Stretchand mobilityLearn moreStretchand mobility
FAQ: Strength and muscle
What do I need?
Loha is built for beginner and intermediate gym-goers. Tell it what equipment your gym has and how often you can train, and it will shape the program around those constraints.
How does Loha set my weights?
Each exercise has a rep target. When you reach it on every set, Loha increases the working weight for your next session and tells you why.
Does Loha replace a personal trainer?
Loha plans your training and adapts it to your progress. It does not provide medical advice, and you should check with a doctor before starting a new exercise program.
Inspiration
Take your training to the next level
Your program, your next workout and your next weight, already decided. Loha adapts as you train.
2-week free trial for eligible subscribers. Cancel anytime.
Get Loha on your phone.
Join the beta on iPhone through TestFlight, or get it on Android from Google Play.
