homefit

HomeFit Plan — Manual

Everything the app does, screen by screen. Most of it you will never need to read; the app explains itself as you go.

Setting up
The Today screen
During a workout
Missed days and extra workouts
Your plan
History
Progress and the weekly review
Reminders and pausing
Backups, sync and reset
Eating for your plan
HomeFit Pro

1. Setting up

The first time you open the app it asks a few things: a little about you (birth year, sex, height and weight), your goal (lose weight, gain muscle or maintain), how much you have trained before, how many days a week and how long you can train, how active your days are, what equipment you have at home, and any body areas to go easy on, such as knees or lower back. If you close the app partway through, it picks up where you left off. You can change any of these answers later in Settings, under You. Answers your plan is built from, such as your goal, schedule or equipment, change together with a new plan: choose Keep current plan and they stay as they were, so Settings always matches the plan you are following.

From that it builds a four-week plan and shows it to you for review. You can swap any exercise, add or remove exercises, remove a day, or ask for a completely different plan before you approve it. Week 4 is a lighter recovery week on purpose.

Experience level matters: beginners get simpler variations and fewer sets; advanced users get harder variations and more volume. Exercises can be changed any time from the Plan tab’s editor, and your goal and schedule can also change through the weekly review.

2. The Today screen

The big card is today. It shows one of a few states:

Today’s workout, with a Start button and the exercises coming up.
In progress, if you left a workout half done. Resume carries on where you stopped; the ticked sets are kept.
Done for today, with the set count and time, what is next, and two buttons: Log another workout for a second session and Edit log to correct reps or weights.
Rest day, with the next workout and a Log a workout button for an extra session.

Below it you may see a Catch up card, the weekly review, a last-week summary, your streak and the week at a glance. The clock icon at the top right opens History.

3. During a workout

Tick a set by tapping its chip. The chip shows the reps and weight it will log; the next set is outlined.
Log reps & weight under each exercise opens pills where you can nudge or type the exact numbers for every set. Body-weight exercises show your body weight so the app can track total load.
The rest timer starts after each set with the plan’s rest time. +15s adds time, Skip ends it. It keeps running if you leave the app and sends a notification when it ends, if notifications are allowed.
The ⋯ menu on each exercise shows how to do it and offers a swap to a similar exercise.
Finish asks how it felt: too easy, just right or too hard. That answer feeds the weekly review. It also asks if anything hurt; if so, the app can avoid that area for the rest of the plan.
Close offers to save and finish later, finish now, or discard. A workout counts for your streak once at least half the planned sets are done.

4. Missed days and extra workouts

Weeks are rarely perfect, so the plan bends rather than breaks.

Catch up. If you missed a scheduled day earlier this week, a Catch up card offers it. Doing it today counts for the day you missed, so the week card fills in and your streak holds.
Extra workouts. Finished today’s session and want more? Log another workout under the card starts a fresh sitting. On a rest day, Log a workout offers any of this week’s sessions, as often as you like. Extras count for the day you do them, in History and your totals; your planned days stay where they are, so nothing is marked done early.
One miss is forgiven. The streak allows one missed workout per week before it resets. Days while the plan is paused do not count against you.
Two sittings, one day. If you do a workout in two parts, both count toward the same day, and History shows them as one row.

5. Your plan

The Plan tab shows all four weeks. Pick a week to see each training day, its exercises, sets and target weights. Tap an exercise for instructions and a photo.

The sliders icon opens the editor: swap exercises, add or remove exercises, or remove a day from a given week onwards. The circular-arrows icon builds a brand new plan from your profile. Rebuilding is free until you have logged a workout on the current plan; after that it is part of Pro.

When the four weeks are over, Today shows a Plan complete card with a Build next plan button.

6. History

History lists every finished workout, newest first, one row per day. Open a day to change how it felt, edit the reps and weight of any set, remove sets, or delete the whole workout. Deleting a workout takes it out of your streak and progress.

7. Progress and the weekly review

The Progress tab tracks your body weight trend, tape measurements, personal bests, and the sets and total weight moved in the last seven days against the seven before. Log stats adds a weigh-in and optional measurements. The weekly weigh-in nudge, if on, reminds you.

Once a week the app looks at how your workouts felt, how many you completed and how your weight is trending, and may suggest a change on Today:

Add or remove a set from each exercise.
Switch to harder or easier variations.
Ease the schedule if workouts keep being missed.
Change goal when you reach your target weight, or when weight moves faster than is healthy.

Nothing changes until you accept. Every accepted suggestion can be undone from Settings → Suggestions.

8. Reminders and pausing

Settings lets you turn on workout reminders at a time you choose. They skip days you have already trained, stop after two missed workouts, and one check-in offers to pause the plan instead. Pause plan is for illness or travel: while paused, missed days do not break your streak or trigger suggestions, and reminders stop. The plan’s weeks keep counting.

9. Backups, sync and reset

iCloud sync is automatic when you are signed in to iCloud. Your data lives in your own private iCloud and is never visible to us. See the privacy policy.
Export data writes a single JSON file with your profile, plans, workouts and body entries. Import data replaces everything with such a file. Both are part of Pro.
Reset everything deletes all your data and returns to setup. It cannot be undone.

10. Eating for your plan

Training is half the picture, so the app also tells you how to eat for your goal, without any food logging. Open Eating for this plan from the Plan tab, the fuel card on Today, or Settings.

Daily targets. Calories, protein, carbs and fat for training days and rest days, worked out from your sex, age, height, latest weigh-in, goal, chosen pace, how much you train and how active your days are, which you can change in Settings. They update whenever any of those change, so a new weigh-in moves them. Weight loss is never taken below a healthy minimum; if your pace would need that, the guide says so and the loss is a little slower.
Your plate. Hand portions for each meal: a palm of protein, a fist of vegetables, a cupped hand of carbs and a thumb of fat, with the counts set from your targets. No scales needed.
Food lists. What to reach for in each group and what to keep rare, trimmed to what you eat (everything, vegetarian or vegan, with a no-pork switch).
Habits. A few lines that matter more than any number: protein at every meal, a meal within two hours after training, water.
Weekly review. When your weight trend runs clearly ahead of or behind the pace you chose while you stick to the plan, the review suggests roughly how much to add or trim.

If you told the app about a pregnancy or a medical condition at setup, the guide shows the plate and food lists but no calorie numbers, and leaves those to your doctor or dietitian. The guide is general advice for healthy adults, not medical or dietary advice.

11. HomeFit Pro

Pro is a single purchase, yours forever, with no subscription. It unlocks:

Your next plan. Build a new plan when one ends, or regenerate at any time.
Eating for your plan. The nutrition guide: daily targets, plate portions and food lists (section 10). The one-line fuel card on Today stays free.
Backup and restore. Export and import.
Home Screen and Lock Screen widgets. Today’s workout in small, medium and large sizes, with the medium and large adding your week and streak and the large listing today’s exercises; Week and streak for the streak and the week’s dots; and Lock Screen sizes of both. Tap any of them to start or open the app.

Everything else, including your first plan, every workout, history, progress and the plan editor, is free. Pro is tied to your Apple Account and works on all your devices; on a new phone, open Settings → Unlock HomeFit Pro → Restore Purchases. Family Sharing is supported. If a widget says it is part of Pro after you have bought it, open the app once so it can confirm the purchase.