# Athlete Diary

> Athlete Diary is a free strength training diary with an AI coach: a Telegram bot and an iPhone app that share one diary.

### What it does
- Log a set in one line (100 8 means 100 kg for 8 reps) or by voice; tonnage, records and estimated max (e1RM) are counted automatically.
- The AI coach sees your workout history, answers questions about progress, technique and load, and builds a program split into days.
- Video form review of a set up to 20 seconds.
- Progress charts for every exercise, workout summary and share card, bodyweight diary, CSV export.
- Ready-made programs: full body 2 and 3 days, 5×5, upper/lower, push-pull-legs, splits.
- Import history as CSV from Hevy, Strong or any spreadsheet; duplicates are skipped and an import can be undone for 30 days.
- Works in Telegram (Android, iPhone, desktop) and as an iPhone app; English, Spanish, Portuguese (Brazil and Portugal), German, French, Turkish and Russian.

### Pricing
- Free, no paid plans. The AI coach is capped at 20 questions and 10 video reviews a day.

### Links
- [Download on the App Store](https://apps.apple.com/app/id6815211995?ct=site_llms)
- [Open the bot in Telegram](https://t.me/lightweight_log_bot?start=src_seo_llms)
- [A workout diary that does the math for you](https://athletediary.app/en)
- [An AI coach that reads your diary](https://athletediary.app/en/ai-coach)
- [Form check on video](https://athletediary.app/en/video-review)
- [A workout log in Telegram — your gym bot](https://athletediary.app/en/telegram)
- [Workout log app for the gym](https://athletediary.app/en/workout-log-app)
- [Bring every Hevy set over. Free, no Pro.](https://athletediary.app/en/import/hevy)
- [Bring every Strong set over. Free, no PRO.](https://athletediary.app/en/import/strong)
- [Import workouts from CSV](https://athletediary.app/en/import/csv)
- [Calculators](https://athletediary.app/en/tools)
- [1RM calculator: one rep max](https://athletediary.app/en/tools/1rm)
- [Warm-up sets calculator](https://athletediary.app/en/tools/warmup)
- [RPE calculator](https://athletediary.app/en/tools/rpe)
- [Wilks, DOTS and IPF GL calculator](https://athletediary.app/en/tools/wilks)
- [Tonnage calculator](https://athletediary.app/en/tools/tonnage)
- [Rest timer between sets](https://athletediary.app/en/tools/rest-timer)
- [When will I bench 100?](https://athletediary.app/en/tools/goal)
- [Strength level calculator: how strong am I?](https://athletediary.app/en/tools/strength-percentile)
- [5/3/1 calculator](https://athletediary.app/en/tools/531)
- [Weekly sets per muscle calculator](https://athletediary.app/en/tools/weekly-volume)
- [Protein intake calculator](https://athletediary.app/en/tools/protein)
- [Daily calorie calculator](https://athletediary.app/en/tools/calories)
- [Strength standards](https://athletediary.app/en/strength)
- [Ready-made programs](https://athletediary.app/en/programs)
- [Workout splits: how to lay out your week](https://athletediary.app/en/splits)
- [Exercise technique](https://athletediary.app/en/exercises)
- [Muscle groups](https://athletediary.app/en/muscles)
- [Guides](https://athletediary.app/en/guides)
- [Gym glossary](https://athletediary.app/en/glossary)
- [Comparisons](https://athletediary.app/en/compare)
- [Workout log template](https://athletediary.app/en/templates/workout-log)
- [Athlete Diary vs Hevy](https://athletediary.app/en/vs/hevy)
- [Athlete Diary vs Strong](https://athletediary.app/en/vs/strong)
- [Athlete Diary vs Fitbod](https://athletediary.app/en/vs/fitbod)
- [Athlete Diary vs JEFIT](https://athletediary.app/en/vs/jefit)
- [Hevy alternatives](https://athletediary.app/en/alternatives/hevy)
- [Strong alternatives](https://athletediary.app/en/alternatives/strong)
- [Fitbod alternatives](https://athletediary.app/en/alternatives/fitbod)
- [JEFIT alternatives](https://athletediary.app/en/alternatives/jefit)
- [About](https://athletediary.app/en/about)

## Дневник атлета

> Дневник атлета — бесплатный дневник силовых тренировок с AI-тренером: Telegram-бот и приложение для iPhone с одним общим дневником.

### Что умеет
- Подход одной строкой («100 8» — 100 кг на 8 повторов) или голосом; тоннаж, рекорды и расчётный максимум (e1RM) считает сам.
- AI-тренер видит историю тренировок, отвечает на вопросы о прогрессе, технике и нагрузке и собирает программу по дням.
- Разбор техники по видео подхода до 20 секунд.
- Графики прогресса по каждому упражнению, итог и карточка тренировки, вес тела, экспорт в CSV.
- Готовые программы: всё тело на 2 и 3 дня, 5×5, верх и низ, push-pull-legs, сплиты.
- Перенос истории CSV-файлом из Hevy, Strong и любой таблицы; дубли пропускает, импорт можно отменить в течение 30 дней.
- Работает в Telegram (Android, iPhone, компьютер) и в приложении для iPhone; языки — русский, английский, испанский, португальский (Бразилия и Португалия), немецкий, французский и турецкий.

### Цена
- Бесплатно, платных тарифов нет. Дневной потолок AI-тренера — 20 вопросов и 10 разборов видео в сутки.

### Ссылки
- [Скачать в App Store](https://apps.apple.com/app/id6815211995?ct=site_llms)
- [Открыть бота в Telegram](https://t.me/lightweight_log_bot?start=src_seo_llms)
- [Дневник тренировок, который считает за тебя](https://athletediary.app/ru)
- [AI-тренер, который видит твой дневник](https://athletediary.app/ru/ai-coach)
- [Разбор техники по видео](https://athletediary.app/ru/video-review)
- [Дневник тренировок в Telegram — бот для зала](https://athletediary.app/ru/telegram)
- [Приложение для тренировок в зале](https://athletediary.app/ru/workout-log-app)
- [Перенеси каждый подход из Hevy. Бесплатно, без Pro.](https://athletediary.app/ru/import/hevy)
- [Перенеси каждый подход из Strong. Бесплатно, без PRO.](https://athletediary.app/ru/import/strong)
- [Импорт тренировок из CSV](https://athletediary.app/ru/import/csv)
- [Калькуляторы](https://athletediary.app/ru/tools)
- [Калькулятор повторного максимума (1ПМ)](https://athletediary.app/ru/tools/1rm)
- [Разминка до рабочего веса](https://athletediary.app/ru/tools/warmup)
- [Калькулятор RPE](https://athletediary.app/ru/tools/rpe)
- [Калькулятор Wilks, DOTS и IPF GL](https://athletediary.app/ru/tools/wilks)
- [Калькулятор тоннажа](https://athletediary.app/ru/tools/tonnage)
- [Таймер отдыха между подходами](https://athletediary.app/ru/tools/rest-timer)
- [Когда я пожму 100?](https://athletediary.app/ru/tools/goal)
- [Насколько ты сильный](https://athletediary.app/ru/tools/strength-percentile)
- [Калькулятор 5/3/1](https://athletediary.app/ru/tools/531)
- [Калькулятор подходов на мышцу в неделю](https://athletediary.app/ru/tools/weekly-volume)
- [Калькулятор белка в день](https://athletediary.app/ru/tools/protein)
- [Калькулятор калорий на день](https://athletediary.app/ru/tools/calories)
- [Нормативы силы](https://athletediary.app/ru/strength)
- [Готовые программы](https://athletediary.app/ru/programs)
- [Сплиты: на сколько дней разбить неделю](https://athletediary.app/ru/splits)
- [Техника упражнений](https://athletediary.app/ru/exercises)
- [Группы мышц](https://athletediary.app/ru/muscles)
- [Гайды](https://athletediary.app/ru/guides)
- [Словарь зала](https://athletediary.app/ru/glossary)
- [Сравнения](https://athletediary.app/ru/compare)
- [Шаблон дневника тренировок](https://athletediary.app/ru/templates/workout-log)
- [Дневник атлета или Hevy](https://athletediary.app/ru/vs/hevy)
- [Дневник атлета или Strong](https://athletediary.app/ru/vs/strong)
- [Дневник атлета или Fitbod](https://athletediary.app/ru/vs/fitbod)
- [Дневник атлета или JEFIT](https://athletediary.app/ru/vs/jefit)
- [Альтернативы Hevy](https://athletediary.app/ru/alternatives/hevy)
- [Альтернативы Strong](https://athletediary.app/ru/alternatives/strong)
- [Альтернативы Fitbod](https://athletediary.app/ru/alternatives/fitbod)
- [Альтернативы JEFIT](https://athletediary.app/ru/alternatives/jefit)
- [О проекте](https://athletediary.app/ru/about)

Full version: https://athletediary.app/llms-full.txt
Sitemap: https://athletediary.app/sitemap.xml