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Light external rotation before you press. Set 1 warms the cuff up. The next sets build it. Stop if it pinches.
One set of each cable lift, then rest. Pushdowns, raises, curls, face pulls, and abs.
Heaviest working set on each lift.
BMI appears after weight + height
Line up with the gold outline, then capture.
0 / 300Blocked
On this rack
One tap puts that plate on each side. The total includes the empty bar or sled.
Required. This is how you appear on the feed, friends, and share cards. It must be unique.
First pick your days. Then choose how the week is built.
This replaces this week’s days and lifts. Past sessions stay in Progress.
Live status
Friends live on the Club tab.
Share only after you like the card. The JAM logo is on the image.
FRONT
1. Open today’s card and log a set.
2. Save the session — it syncs to your account.
3. Progress shows the weight going up.
Uploading
Your last log is still on this phone.
Current plan: JAM Fast Pass
Changes the week going forward. Old sessions stay in Progress.
Works on any plan. Hit the top reps and the next session starts one step heavier. Miss them and the weight stays so you can add a rep. Three misses at the same weight drops one step. A gap over two weeks holds the weight. Zone 2 adds 2 minutes, up to 20.
How weights show on Train and Progress. Every weight and hint follows this choice, on this browser and the app.
Short chimes on sign-in, logged sets, rest end, and warnings. No music. First tap unlocks audio on iPhone.
Uses the phone notification permission. Off until you allow it.
Workouts, body logs, last weights, profile, photos, and friends save to your account when Cloud is green.
If the red badge is on your name, a save failed and is waiting to retry.
Same CSV as Progress. Keep a copy on your phone.
JAM Fast Pass is three gym sessions: A, B, and C. Pick any three days. Same lifts, machines only, no guesswork.
Fast Pass + adds a back pull and calves to every session. Fast Pass Ultimate makes Monday, Wednesday, and Friday each a full body: squat, hinge, calves, a press, a vertical pull, and a row. The machines change each day so you aren’t repeating the identical workout.
Progressive overload is optional. Turn it on here or under Program. It only raises the weight after you hit the top of the rep range.
Private note saved to your account — weekly check-in, cues, whatever you want.
Brighter gold if the club lighting is bad.
Your gym does not let other apps sign in with your gym login. We never ask for your gym password. Import the check-in QR from your gym's app, then show it here at the desk.
Open your gym's appThe check-in QR is only issued inside your gym's official app. A third-party login would not pull a live QR, and we will not take your gym password. Screenshot or scan the QR they already show you.
Some clubs rotate the QR every couple of hours. If the desk will not scan, grab a fresh one from your gym's official app and import again.
Gold check on a member’s name.
Test locker
Delete your JAM Lifting account?
Not reversible. Deletes the login, every workout log, body history, and the program. Export CSV first if you want a backup.
Your gym
Hold this to the desk scanner. If it will not scan, your club may rotate codes — import a fresh one from your gym's app.
Point at the check-in QR in your gym's app