Shift
Tell it about you
Your goal, how many days you can train, how long each session can be, where you train and what you eat. Injuries and secondary goals too.
Coming soon
Your plan
Your plan
rebuilds
itself
Train smarter. Eat better. Shift builds a 12-week plan around your goal, your week and your kitchen — then adapts it from what you actually do.
4 stepsTo your plan
~2 minSetup
WeeklyIt adapts
12-week blocks
Progressive overload
Indian kitchens
Voice logging, on device
How it works
Four answers in.
Four answers in.
A whole block out.
No templates to pick and no spreadsheets to fill. Tell Shift who you are, and it does the programming.
Get your 12 weeks
A training block built to fill the time you chose, and calorie and macro targets with a day of meals that hits them — checked against evidence-based limits before you see it.
Log. It adapts.
Tick your sets as you go. Weights move up when you earn them, back off when you stall, and the next block is built from what this one taught.
Training
Every set tells you what's next
Shift reads what you lifted and suggests the next set — not a guess, a rule you can see.
- 01Progress you earnHit the top of your rep range on every set and the load goes up. Fall short and you build back to it.
- 02Stalls handled for youThree sessions without progress at one weight and Shift backs off about ten per cent, then builds you back up.
- 03Sessions that fit your timePick 30, 45 or 60 minutes and each session is built to end around it — main lift first, then the accessories.
Before you lift
Five minutes to warm up
Every workout opens with a five-minute warm-up on a clock: easy cardio, dynamic stretches, a couple of light sets of your first lift. Skip it whenever you like.
- 01Speak your setsSay “eighty kilos for eight” and the set is logged. Recognition happens on your phone, not on a server.
- 02Swap without breaking the planMachine taken? Swap to an alternative that trains the same thing, with the equipment you said you have.
Nutrition
Targets you can actually eat
Calories and macros set by the goal you chose, and a day of meals built from food you'd cook — paneer, soya, dal, eggs, whey — portioned to hit them.
- 01Built around your dietVegetarian, vegan, eggs, allergies and the foods you'd rather avoid are respected before anything is suggested.
- 02Fresh when you want itDon't like a meal? Swap it, or refresh the whole day — the portions are re-solved so the numbers still land.
- 03Training-day awareMeals are placed around when you train, so the bigger carbohydrate meals land where they're useful.
Groceries
Your list, priced across apps
Shift turns your meal plan into a grocery list, then compares the quick-commerce apps you use — so you see which one covers the most of your list for the least.
- 01Matched to your planPack sizes are matched to the quantities your meals actually need.
- 02Your location, only when you askShift checks prices near you when you compare — never in the background.
Built in
The details
The details
that keep you going
A block that learns
When twelve weeks end, the next block is built from what worked — the movements you progressed on stay, the phase moves on.
Your schedule, kept
Train on the days you choose. Miss one and Shift checks whether anything important went untrained before it changes a thing.
Secondary goals
Core, mobility, balance, endurance or explosiveness — built into your week wherever it has room, not bolted on.
Progress widget
Your month, your block and your consistency, right on your home screen.
Share a session
Finish a workout and make a clean card of it — your lifts, your numbers, your photo if you want one.
Your data
Asked for when
Asked for when
it's needed. Not before.
Voice
On your phone
Speech is turned into a logged set on the device. Your voice isn't sent to us.
Location
Only when comparing
Used once, when you compare grocery prices near you. Never tracked in the background.
Account
Yours to delete
Delete your account from the app and your plan, logs and history go with it.
FAQ
Questions
Who is Shift for?
Anyone who wants a structured plan without becoming their own coach — from your first block in a gym to someone who has trained for years. Shift adjusts exercise choice, volume and progression to your experience.
Do I need a gym?
No. Tell Shift where you train and what equipment you have — a full gym, a few dumbbells at home, or just your bodyweight — and it only programmes what you can actually do.
How does it decide when to add weight?
When every set reaches the top of its prescribed rep range, the load moves up one step. If you go three sessions without progress at a weight, it backs off about ten per cent and builds you back up. The reason is always shown next to the suggestion.
Does it work for vegetarians?
Yes. Vegetarian, vegan and egg-inclusive diets are built in, along with allergies and foods you'd rather avoid. Meals are built from everyday Indian staples.
Is it a replacement for a doctor or physiotherapist?
No. Shift is a training and nutrition planner, not medical advice. If you have an injury, a medical condition or are pregnant, check with a professional before starting a new programme.
When can I get it?
Shift is coming soon to Android and iPhone. Before launch we're inviting a small group of test users to try it and tell us what works — sign up below to be one of them.
Coming soon
Become a
Become a
test user
Shift is coming soon to Android and iPhone. We're looking for test users to try it before launch and tell us what works. It takes a minute.
AndroidComing soon
iPhoneComing soon