This page's sticker sheet
Nine to find. Ninety in the app.
? Hello There Poked Kongo 
? Board Game Cleared the week 
? First Rep Logged a set 
? PR Party Beat your best 
? Peeler Peeled a sticker 
? Banana Republic Sent 5 bananas 
? Sore Loser Demanded a rematch 
? Secret I am not telling you. That is the entire feature. 
? Window Shopper Read the whole thing Kongo is a workout tracker for iPhone and Apple Watch that turns every workout into a level, every PR into a party and every week into a board you actually want to finish. There's also a gorilla. He's very invested.
Today · Thursday
Leg Day B
Quads · Glutes · Hamstrings
Next unlock Iron Regular
Most gym apps feel like spreadsheets.
1 Level 1 · Your week
Workouts are levels. Rest days are checkpoints. Clear them all and the week is yours. Miss one and there's a gap in the trail — Kongo can bridge it. Once.
2 Level 2 · The workout
Kongo loads what you lifted last time, works out your progressive overload, counts your rest and throws a party when you beat your best. Go on — log a set.
How progressive overload worksExercise 2 of 6
Barbell Row ···
4 sets · 6–8 reps185 lb · aim for 8 — 10 more than last week.
PR 185 Just did185 lb × 8RIR 1
Next upSet 2 of 4185 lb · aim for 8
3 Level 3 · The payoff
Finish a workout and the board lights up: the level clears, the stats count up, and every personal record gets its own moment. Even a normal day tells you something — like how it compares to last time.
Saved · Week complete
Pull Day A
Full breakdown
Share the good days →
Push Pull Legs · Level 5 of 5
Pull Day A
Push Pull Legs
Pull Day A
Level 5 of 5
New best
Barbell Row
185lbs
+10 lbs was 175 lbs
4 Level 4 · The album
Every achievement is a die-cut sticker. Every workout punches a hole in the ones you're working toward, and when the die is cut, you peel it off and stick it on your locker. Some are secret. Kongo won't say which.
Every workout punches a hole.
day one Drag them around. Crooked counts.
5 Level 5 · Programs
Twenty workout programs written by Kongo, from your first full-body week to powerbuilding. Start one as it is, or duplicate it and make it yours. A few you can even earn.
New to lifting? Start with three days a weekKeep scrolling
The classic high-frequency split. Every muscle, twice a week.
Five big lifts, three days a week. The simplest way to get strong.
Four days, alternating top and bottom. Steady progress with rest built in.
Five sets of five on the big lifts. Earn it with 25 workouts.
Earn it free · 22 of 25 workouts Four lower-body days built around the hip thrust.
One muscle group a day. Long, focused sessions with lots of variety.
Supersets for busy weeks. In and out in half an hour.
No gym, no money, no excuse.
Heavy triples first, then the pump. Strength and size in one week.
Pick from 155 exercises with step-by-step figures. Supersets, per-exercise rest, the lot.
6 Level 6 · Friends
See when your people train, cheer with bananas, and put your lifts side by side. Friendly competition, with an emphasis on the competition.
Why training with friends works
KongoMara just started Push Day A. Your move. now Mara finished Push Day A
48 min · 6 exercises · 2h ago
Jonas unlocked Iron Regular
5h ago
Jonas reached a 30-day streak
5h ago
Go on, throw a banana.
Checkpoint · Rest day
Kongo has something to say for every moment: starting, resting, PRs, comebacks, and the days you'd rather not. Warm, a little dramatic, never judgy. Well — lovingly judgy. In three languages.
You're resting. I'm judging. Lovingly.
I'd high five you but my hands are huge.
Look who decided to be healthy today.
This is the montage scene.
Almost done. I'm so proud. Don't look at me.
Your muscles are having a team meeting. Give them a sec.
You're resting. I'm judging. Lovingly.
I'd high five you but my hands are huge.
Look who decided to be healthy today.
This is the montage scene.
Almost done. I'm so proud. Don't look at me.
Your muscles are having a team meeting. Give them a sec.
You're resting. I'm judging. Lovingly.
I'd high five you but my hands are huge.
Look who decided to be healthy today.
This is the montage scene.
Almost done. I'm so proud. Don't look at me.
Your muscles are having a team meeting. Give them a sec.
Ate that workout and left no crumbs.
I cleared my schedule for this. You're welcome.
Solid form. I think. I'm a gorilla.
Achievement unlocked and it's not even a participation trophy.
You just did that. On purpose. Amazing.
Ate that workout and left no crumbs.
I cleared my schedule for this. You're welcome.
Solid form. I think. I'm a gorilla.
Achievement unlocked and it's not even a participation trophy.
You just did that. On purpose. Amazing.
Ate that workout and left no crumbs.
I cleared my schedule for this. You're welcome.
Solid form. I think. I'm a gorilla.
Achievement unlocked and it's not even a participation trophy.
You just did that. On purpose. Amazing.
60 seconds of pretending to check your phone.
So close I can taste the post-workout snack.
I've been here since 6am. Waiting. It's fine.
This is the part where normal people rest. Not you.
You're lowkey built different though.
60 seconds of pretending to check your phone.
So close I can taste the post-workout snack.
I've been here since 6am. Waiting. It's fine.
This is the part where normal people rest. Not you.
You're lowkey built different though.
60 seconds of pretending to check your phone.
So close I can taste the post-workout snack.
I've been here since 6am. Waiting. It's fine.
This is the part where normal people rest. Not you.
You're lowkey built different though.
7 Level 7 · The details
Tap any day to see exactly what you did.
16 days trained · best run 6 · 245,930 lb moved
Smart suggestions from your last sessions — and a nudge to deload when you're stalling.
? Quick answers
The short version, for anyone who scrolled straight here. We see you.
8 Level 8 · Early access
Kongo is almost ready for the App Store. Join the early-access list and he'll tell you the second it's live. He has been practising his wave.
Everything you did on this page earned you something. Imagine what a barbell will do.
