NIKUTAI - Barbell 5x5 Lifting Log
NIKUTAI is a training log built around one idea: when you open it, today's plan is already decided. Gym days, rest days and long cardio days each get a checklist with a dynamic warm-up, the barbell session, zone 2 cardio and stretching.
It is aimed at people starting with a barbell and at lifters who like simple linear progression such as 5x5. Target weights are filled in for every set. When you finish a session, plain-language rules decide the next target: complete all prescribed sets and reps and the weight goes up, miss the same weight three sessions in a row and it drops by 10%.
The web version runs in your browser with no account. Workouts, programs and settings are saved in this browser on this device, and you can export them as CSV or a JSON backup at any time.
The app runs entirely in your browser. What you enter is saved only on this device.
How to use NIKUTAI
- Open Today. The Today tab shows the day type from your weekly schedule (Gym Day, Rest Day, Long Cardio Day or Full Rest) and the items to tick off. Use the calendar icon at the top right to change today's type or pick Workout A or B for today only.
- Start the strength session. Tap the strength item to open the logger. Each exercise shows its target weight, sets and reps, a short form cue, and buttons for Plates, Warm-Up, Video and Note.
- Log your sets. Tap a set circle when you complete it as written, or tap and hold it to enter a different number of reps. Finishing a set starts the rest timer at the bottom, which you can shorten or extend by 30 seconds.
- Finish the workout. Tap Finish. Unfinished sets are saved as skipped, and a summary shows each exercise's next target: increased, held, continued or deloaded.
- Tick off cardio and stretching. Log zone 2 minutes from the cardio item and run the daily stretch set with its built-in timers. The streak counter keeps going on full rest days as long as you finish the stretches.
- Try the voice coach. Start with voice coach reads each item aloud and runs the timers for warm-up and stretching, so you can follow along without looking at the screen. Voice guidance can be turned off in Settings.
- Check your progress. The Stats tab shows your streak, 30-day rate, total workouts and a five-week calendar. Open an exercise for its max weight, estimated 1RM, a three-month chart and the full set history.
- Adjust your program. In Programs, switch between the built-in plans or edit days, workouts, exercises, sets and reps. Settings has the bar weight for the plate calculator, kg/lb and the progression rules.
Features
- Daily checklist combining warm-up, lifting, zone 2 cardio and stretching
- Built-in programs: 5x5 A/B, 2-Day, Upper/Lower, Push/Pull/Legs and a pull-up plan
- Automatic next-session targets with a 10% deload after three misses
- Preset target weights, warm-up sets from the empty bar and an automatic rest timer
- Plate calculator showing what to load on each side
- Spoken voice coach for timers, sets and form cues
- Per-exercise history, max weight, estimated 1RM and a three-month chart
- CSV export, JSON backup and restore as file downloads
- No account: data is kept only in this browser
How 5x5 linear progression works
The basic idea
A 5x5 program uses a few compound barbell lifts, such as the squat, bench press, overhead press, barbell row and deadlift, done for five sets of five reps at one working weight. Two workouts, usually called A and B, alternate across three sessions a week. Because beginners recover quickly, they can often add a little weight every session for months. This is called linear progression.
The step is small on purpose. Adding 2.5 kg to the squat each session looks trivial, but over twelve weeks it adds up to a large increase. Small jumps keep technique stable and give tendons and joints time to adapt.
Why the rules matter
Progress stops sooner or later. A clear rule for what happens when you miss reps saves guesswork. A common approach is to repeat the same weight next time, and only after failing it three sessions in a row to reduce the load by about 10% and build back up. The lighter sessions let you practise form under less fatigue, and you usually pass the old sticking point on the second run.
Starting light helps too. Many coaches suggest beginning with the empty bar or a weight you can lift with clean form and spending the first couple of weeks on technique. NIKUTAI holds weights steady during an initial form-practice period for the same reason.
Warm-up sets and rest
Warm-up sets are not extra work to count; they are rehearsal. Typical practice is two sets with the empty bar, then a few sets building toward the working weight with fewer reps each time. Rest between heavy sets matters more than most people expect: two to three minutes for squats and presses, and longer for very hard sets, so the next set is not ruined by fatigue.
The rest of the week
Strength training works best alongside easy aerobic work and mobility. Zone 2 cardio, a pace where you can still hold a conversation, builds endurance without draining recovery. Short daily stretching keeps hips, shoulders and the upper back moving well for the barbell positions.
Lift with safety bars set in a rack or with a spotter, stop a set when form breaks down, and talk to a doctor or qualified coach before starting if you have an injury or health condition.
Frequently asked questions
Where is my data stored?
Only in this browser on this device, using the browser's own storage. There is no account and nothing is sent to a server. Clearing site data or using a private window will remove it, so download a JSON backup from Settings now and then.
Can I move my data to another device?
Yes. Use JSON Backup in Settings to download a file, then Restore from Backup on the other browser. Restoring replaces everything currently stored there.
Why didn't my weight go up after a good session?
For the first two weeks NIKUTAI keeps targets steady so you can practise form. After that, completing every work set and rep raises the next target. You can always change a target by hand in the logger.
Do I have to follow the default program?
No. Switch to another built-in program, change which days are gym days, or edit the workouts and exercises.
Does the rest timer work if I switch tabs?
The timer counts from when you finished the set, so it stays accurate when you come back. The web version cannot notify you when rest ends, so keep the page open or use voice guidance.
How is the web version different from the phone app?
The core logging, progression, stats and backups are the same. The phone apps add notifications for the rest timer and a weekly check-in reminder, and Premium features such as all-time charts, weekly volume and muscle balance analysis, and multiple custom programs.
Limitations of the web version
- No rest-timer or weekly reminder notifications; the page must stay open
- Premium features (all-time charts, weekly volume, muscle balance, multiple custom programs) are only in the phone apps
- Voice coach depends on the speech voices your browser provides
- Data stays in this browser; use the JSON backup to keep a copy
Disclaimer
NIKUTAI is a training log and planner, not medical advice. Strength training carries a risk of injury. Learn correct form, use safety bars or a spotter, stop if you feel pain, dizziness or chest discomfort, and check with a doctor before starting if you have a health condition, an injury or are new to exercise. Suggested weights come from simple rules and are not a judgement of what is safe for you.
Phone app
NIKUTAI is also available as an app for phones and tablets: