PontelasPilas analyzes your body, goals and availability to generate a science-based training plan that evolves with you every week.
No commitment · Cancel anytime
How it works
No endless forms. Tell us the essentials and your AI coach generates your first plan instantly.
Height, weight, age, goal and available days. We calculate your BMR, TDEE and optimal volume ranges for your body.
We generate a weekly routine with exercises, sets, reps and loads calibrated to your level and equipment.
Log your sets week by week. On Pro and Premium the plan self-adjusts: more load when you advance, deload when your body needs it.
Features
Nothing superfluous. Every feature exists to help you train better.
Your plan starts from your real physical profile: BMR, TDEE and optimal volume per muscle calculated with validated formulas.
Log the weight of each set in seconds. Full history to track your progression.
On Pro and Premium, AI reviews your adherence each week and re-calibrates loads and volume automatically.
2-day Full Body, 4-day Upper/Lower, 6-day PPL. The plan adapts to your available days.
We calculate your TDEE and give you daily macros for your goal: deficit, maintenance or surplus.
Shoulder, knee or back? AI adapts the plan automatically, avoiding movements that could worsen your injury.
It adjusts every week to your real progress. Your first plan, ready in under 30 seconds.