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Workouts
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Sports
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Exercises
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EXERCISE LIBRARY
Don't recognize a move from one of the plans? Look it up here — every exercise has a form cue and a video tutorial link. You can also tap any exercise inside a workout to jump straight to it.
WORKOUT LIBRARY
Tap any workout to see full exercisesEvery workout is ordered Beginner → Intermediate → Advanced. Choose Strength Training, a specific sport, a structured program, or Brain training below.
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NUTRITION
Fuel the grind⚠️ Everything below is general education and a reasonable starting point, not a universal prescription — needs vary a lot by person. Adjust based on how you actually feel and perform, and talk to a doctor or registered dietitian for anything specific to you.
CALORIE CALCULATOR
—
calories per day
Protein: —g
Carbs: —g
Fats: —g
SAMPLE MEAL PLAN
~2,400 cal — one example, not a template to copy exactly7 AM
6 egg whites + 2 whole eggs, oats, banana
480
10 AM
Greek yogurt, berries, almonds
320
1 PM
Chicken breast, white rice, broccoli
550
4 PM
Rice cakes + peanut butter (pre-workout)
280
Post WO
Whey protein shake + dextrose
270
7 PM
Salmon or lean beef, sweet potato, veggies
500
MACRO BREAKDOWN
A common starting point — adjust to what works for you1g
per lb bodyweight
Protein
40%
of total calories
Carbs
25%
of total calories
Fats
AX NUTRITION BASICS
1
Protein first, every meal
Hitting your protein goal tends to keep you full, protect muscle, and make everything else easier.
2
Time your carbs around training
Eating most carbs before and after your workout is a reasonable default — that's when your body tends to use them best.
3
Stay well hydrated
Performance and recovery both suffer when you're dehydrated. How much water that takes varies a lot by person, climate, and how much you sweat — thirst and pale urine are better guides than a fixed number.
4
Track for a couple weeks if you're curious
An app like MyFitnessPal for a couple weeks can be genuinely eye-opening about portion sizes — it's a useful tool to try, not something you need to do forever.
VITAMINS & MINERALS YOU NEED
The essentials for recovery & performance⚠️ General nutrition education, not personalized medical advice. Everyone's needs are different — talk to a doctor or registered dietitian about yours, especially while you're still growing.
Vitamin D
Bone strength, immune function, hormone support. Easy to run low on if you're mostly indoors.
Sunlight, fatty fish, egg yolks, fortified milk
Vitamin B12
Energy production, red blood cells, nerve function.
Meat, eggs, dairy, fortified cereal
Iron
Carries oxygen to your muscles and brain — low iron means constant fatigue.
Red meat, spinach, beans, fortified cereal
Calcium
Bone density and muscle contraction — critical while your skeleton is still developing.
Dairy, leafy greens, fortified plant milk
Magnesium
Muscle recovery, sleep quality, fewer cramps.
Nuts, seeds, dark chocolate, leafy greens
Zinc
Immune defense, muscle repair, healthy hormone levels.
Meat, shellfish, pumpkin seeds, legumes
Omega-3s
Lowers inflammation, supports joints and heart health.
Salmon, walnuts, flaxseed, fish oil
Vitamin C
Immune support, collagen production, helps you absorb iron.
Citrus, bell peppers, strawberries, broccoli
Potassium
Muscle function and fluid balance — helps prevent cramps.
Bananas, potatoes, avocado, beans
Fiber
Digestion, gut health, keeps you full longer.
Oats, vegetables, fruit, whole grains
FOODS: PRIORITIZE VS LIMIT
✓ Get more of
Lean protein — chicken, turkey, fish, eggs, Greek yogurt
Complex carbs — oats, rice, sweet potato, quinoa
Healthy fats — avocado, olive oil, nuts, fatty fish
Colorful vegetables — spinach, broccoli, peppers, carrots
Whole fruit — berries, bananas, oranges, apples
Water — enough that you're rarely thirsty
✗ Try to limit
Sugary drinks & soda
Deep-fried food
Heavily processed snacks & candy
Excess added sugar
Energy drinks — not appropriate for a growing body
Trans fats in packaged baked goods
Need a custom nutrition plan?
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PROGRESS
Log your weight once a day and watch the trend, not the noise.
Goal
+15 XP for your first log of the day
AX
AX Coach AI
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💬 Chats aren't saved automatically — tap Save on any response to keep up to 20.
⚠️ AI-generated, not medical advice — consult a doctor before starting any new exercise or nutrition program.
🎯 I can see the weights you've logged during workouts — ask me about your progress.
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AX.GRIND
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GRIND WRAPPED
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Free Training — No Excuses
TRAIN
DIFFERENT.
Real workouts, real results. Built for people serious about their grind — 100% free.
300+
Workouts
55
Sports
1200+
Exercises
100%
Free
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