Train smarter, not just harder.
KTOK remembers what you train, spots neglected muscle groups, and suggests your next exercise – whether you're just starting out or have been at it for years.
KTOK is a free web app for your strength training: You record exercises, weights and reps; KTOK shows neglected muscle groups, suggests matching exercises and makes your progress visible – supported by an AI fitness assistant. The web app works on phone, tablet and desktop and can be installed on your home screen.
🌱 Beginners: no prior knowledge needed – KTOK tells you what's up next.
🔥 Advanced: detailed progress history, volume tracking and records for focused training.
🔑 Already have an account? Log in
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This is what your dashboard looks like
Not a staged image – exactly the same building blocks you'll actually see after logging in.
Dashboard
Welcome back, 🦁 Young Lion (Max)! 👋
💡 Workout Recommendations
🎯 Back - upper area
🎯 Biceps
🔥
12
days in a row trained
Total Workouts
248
Trained Muscles (7 days)
9/11
📅 Last 14 Days
Th
15
Fr
16
3
Sa
17
7
Su
18
Mo
19
11
Tu
20
2
We
21
Th
22
4
Fr
23
8
Sa
24
Su
25
12
Mo
26
1
Tu
27
6
We
28
3
No workout
6-9 workouts
10+ workouts
Progress
📈 Bench Press
📈 +50% since start
Add training
🎯 Legs - Thighs
🎯 Glutes
What KTOK handles for you
Recommendations that think ahead
The dashboard shows you which muscle groups were neglected recently – including matching exercise suggestions from your own history.
AI Fitness Assistant
Ask for a matching exercise or get a full training analysis – the assistant knows your past sessions.
Progress you can actually see
Track how weight and reps develop over time for each exercise – including your personal records.
Rank System & Achievements
Training rank, streak, and achievements make visible how far you've come – and what's next.
Your gym, your equipment
Pick the manufacturers in your gym and get matching equipment and exercises suggested directly when logging a workout – bodyweight variants included.
Frequently Asked Questions
Is KTOK free?
Yes, KTOK is completely free to use – no hidden costs, no subscription.
Is my training data private and secure?
Yes. Your training data is tied to your account and not visible to other users. See our privacy policy for details.
Do I have to enter my gym equipment manually?
No. You pick the manufacturers whose equipment is in your gym once in Settings – after that, KTOK suggests matching equipment and exercises directly when logging a workout, including automatic muscle group pre-selection. Training without equipment? Just enable "Bodyweight" for exercises like push-ups.
Do I need to install anything to use KTOK?
No, KTOK is a web app: you simply open it via its address, with no download and no app store. If you like, you can additionally install it as an app on your home screen for faster access – but that's entirely optional.
Guide: strength training explained
How to Keep a Training Log for Strength Training
What belongs in a training log, which mistakes to avoid and whether paper, spreadsheet or app works best.
Read article →
Progressive Overload: How to Increase Your Training Systematically
The key principle for strength and muscle gain: how to raise weight, reps and sets step by step.
Read article →
Neglected Muscle Groups: How to Spot and Fix Imbalances
Why some muscle groups fall behind and how to spot imbalances in your training early.
Read article →
How to Calculate Training Volume: Measuring Your Workload
Sets per muscle group or volume load: how to calculate training volume and increase it sensibly.
Read article →
📲 Install app
Add KTOK to your home screen for faster access, its own icon, and no browser frame.
ℹ️ Open your browser's menu (e.g. ⋮ or the Share icon) and look for "Add to Home Screen" or "Install App".