What PUMP does, and what it does not.

Everything you write, you write on the phone.

PUMP keeps your data in a database that lives on the device. It is not a cache and not a copy waiting to be uploaded: it is the original. Which gives you the one thing that matters in a gym, where there is no signal: the app waits for nothing and fails at nothing.

• A whole session runs with no networkSets, loads, times and rests are logged offline, from start to finish
• A plan is written and edited with no networkThe editor works on the local database, like everything else
• When the network comes back, it goes up on its ownThere is no button to remember, and whatever did not go up goes up on the next round
• The round starts by itself at four momentsWhen you pick the app back up, shortly after a write, every five minutes if something is still queued, and by hand whenever you want
• The state is visibleAn icon at the top of every section says whether the round is running, went through, or left something behind

Two things really do want the network, and they are declared: the showcase, which is a remote catalogue, and Karol, which is a service. Plus the first launch, which creates the account.

One button starts a session, and that button does not move.

There are ninety seconds between two sets: what happens on screen has to survive a sweaty hand and half a second of attention. The big button always sits at the bottom, as wide as the phone, and only the label changes — START, DONE, SET DONE.

• Full-screen countdown3 · 2 · 1 · GO before every set, big enough to read from a metre away
• The rest timer starts on its ownWhen you close the set, without being told; and it can be skipped when you are ready early
• The notification arrives with the screen offPhone in your pocket during the rest, it still rings, on iPhone and on Android
• Vibration and hapticsThe countdown and the end of the rest can be felt without looking
• The screen stays awakeFor the whole session, and it goes back to normal when you close it
• Supersets are shown wholeEvery exercise of the round together, because in a gym you need to know how many stations you are taking
• It asks for the weight where it mattersOnly on exercises with a load, and next to it you are reminded what you put on last time
• If the app dies, the session resumesFrom where it was, with the sets you already did in place
• A summary when you close itDuration, sets, loads, and what had been prescribed
• Free workoutA stopwatch with no plan, for when you train off the cuff

Five plan types, and all five are meant to be run.

They are not five labels over the same thing: each type has its own execution, and a single day can hold more than one.

• StrengthExercises, sets, reps, loads, supersets, rests
• RunningRun and walk blocks, warm-up and cool-down, by time or by distance
• NutritionA day of menu, meal by meal, with its numbers
• MindfulnessGuided breathing sessions, timed
• ExtraActive recovery, therapy, mind: the timed rows that are not training and still have to be done

The type says what you do, the place says where. They are two separate things: a strength plan can be for the gym, for home, for outdoors or for anywhere, and the place can be overridden for a single session. A gym is not a kind of training — it is a room.

A plan is written where you train.

It is the reason PUMP was rewritten. In the previous version building a programme was desk work, and the comfortable editor sat on the wrong device: here an eight-week programme is built with your thumb.

• One editor per shape of sessionStrength, running, breathing, extra and a day of menu: each asks for what that thing needs, and nothing else
• Weeks that duplicateOne week written well becomes the other seven with a tap, and then you touch it up
• Reps as a range too“Three sets of eight to ten” can be prescribed, because that is how people talk in a gym
• Supersets, and they come apartYou pick the exercises that go together, and you split them when you change your mind
• Load progressionRaise the weight across a whole week in one gesture, without touching the sets already done or the exercises with no load
• Exercise catalogue with searchSearch by name and filter by equipment: barbell, dumbbells, machine, cables, kettlebell, bodyweight, minimal equipment
• Days of the week, or noneThe plan can sit on fixed days, or stay “whenever” and always offer the next session you have not done
• Difficulty and genderDeclared on the plan, and the filters use them: level in the showcase, gender in the list of your own plans, which starts on yours
• Versions, and a version gets frozenFrozen, it no longer changes under whoever is following it; to change it you open a new version
• Duplicate to editA plan taken from the showcase arrives read-only: the copy is yours and you change it as you like

Open it and you know what to do now.

The first screen is not a list of features: it is the day. The week at the top, browsable back and forth; today's session ready to start; the day's menu with one button per meal; the day's numbers.

• Unlimited active plansSeveral plans on at once live in the same day: strength in the morning, running in the evening, and the menu underneath
• A rest day says soWhen nothing is scheduled the screen writes it, instead of leaving a hole
• The day's numbersTaken in and burned, the macros, and the figures that come from the phone
• Plans can be archivedThey leave the list without being deleted, and come back when you want them

What you eat and what you drink.

Nutrition is a plan type like the others: a day gets prescribed, and that day gets run meal by meal.

• The day's menu, one button per mealBreakfast, lunch, dinner and snacks are logged as you go
• Food catalogue with searchSearch by name, accents included, and grams change item by item
• Energy, macros and the restProtein, carbohydrate, fat, plus fibre, salt and water
• The numbers have a declared sourceThe Ciqual 2025 table by ANSES, the French health agency, under Licence Ouverte 2.0. Where a value is computed rather than measured, it says so
• Water, with a reminderA daily target and glasses; the notification only arrives if you are behind, every two hours between 9 and 21

Every session you close stays written.

Date, duration, sets and loads, in day order, with what you actually did next to what was prescribed. It does not expire and it is not for sale: it is your history, and it stays readable forever.

• The whole sessionSet by set, with the real weights and the prescription alongside
• TrendsHow much you trained month by month: sessions, sets, minutes, kilos lifted, and the period compared with the one before
• Progression of one exerciseHow your best on a single movement changed over time
• What you did outside PUMP tooWorkouts recorded by other apps arrive here from the Health app, with duration, distance, heart rate and the route map where there is one

The last six months of trends are free. What Gold extends is the window, not the feature: where the line runs.

It reads Apple Health and Health Connect. It writes nothing back.

What it reads stays on the phone and does not go up to our servers. The permission is given whenever you want and taken back whenever you want, from the system settings, and there is a row in the app that says where it stands and how to fix it. There is one exception and you decide it every time, and that is Karol.

On Android it needs Health Connect, and if it is missing the app offers to install it. If your data lives in Samsung Health, the sync towards Health Connect is switched on inside Samsung Health: without that PUMP reads an empty store even with every permission granted.

Karol answers, and reads the photo of your plate.

It is PUMP's assistant, and it is a Gold feature: you ask how the week is going, what to do instead of an exercise, how much what is on your plate weighs. It answers in a few lines, because it gets read standing up with the phone in one hand.

• It talks in turnsIt remembers what you said before, so “and if I raise the protein?” does not start over. The conversation is not saved anywhere
• The photo of your plateIt breaks the plate into ingredients and grams and gives a range, never a single number; it says how much it trusts what it saw and flags the oil you cannot see
• You correct it before loggingRows can be changed and removed: what comes back is a proposal, not a verdict
• It stays marked as an estimateEvery food in the catalogue carries its source; a model does not have one
• What it knows about you is your callBefore the first question you choose: only what you write and photograph, or that day's data as well, or nothing at all and Karol does not start
• How much of it you getTwenty photos and fifty questions a day, per person. The count restarts at midnight UTC

Karol does not run on the phone: what you write to it goes through our servers and then through an external provider that queries the model. We do not keep it. It does not give diagnoses, treatments or dosages: on those it sends you to a doctor. What leaves the phone, item by item, is in the privacy policy.

The plan showcase, where nothing is sold.

Whoever writes plans publishes them to be found, and whoever trains picks them up. No plan is sold, there are no commissions and there are no payments between people: it is a product decision, not a feature that will arrive later.

• Browse and searchBy title or by author, and the catalogue can be read without an account
• Download read-onlyThe plan arrives as it was published; to change it you make a copy of your own
• Publish from the appFrom the menu of your own plans, and only on a frozen version: what goes into the showcase must not change under whoever is following it
• An empty plan does not get inThe check looks at the real content on the server, not at the numbers the phone declares
• Pull it back whenever you wantIt leaves the showcase, and whoever had already taken it keeps it

Publishing is the Gold item meant for whoever coaches. Browsing and downloading stay free, except for the four long plans written by PUMP, which are a Gold item too.

One account, and your data on every phone of yours.

Everyone needs an account, in Free too, and it is there for one thing: finding your stuff again on another device. The first launch asks for the network to create it; from then on the app runs without one.

• Email and password, or Google or AppleThe sign-in sheet belongs to the system: the password of those accounts never goes through PUMP
• A way in can be added and removedFrom “You” → “How you sign in” you connect or disconnect a social login — never the last one you have left
• Sync is freeFor everyone, with no Gold: plans, sessions, sets, meals and profile cross your devices
• Deleted from the appFrom “You” → Account, without writing to anyone: it takes everything off our servers, published plans included
• A readable diagnostics pageIt says which server your copy talks to, what has gone up and what has not, and the error in plain words when something does not pass

Free is a whole app, not a trial.

The full price list, with how you pay and how you cancel, is in Pricing.

What it runs on.

• iPhoneiOS 15 or newer. Health data comes through Apple Health
• AndroidVersion 8 or newer. Health data comes through Health Connect
• Not on the stores yetPUMP is in closed testing: the download buttons light up on the day it is published

What PUMP does not do, said here and not discovered later.

• It does not write into the Health appClosed sessions stay inside PUMP: they do not close the rings and they do not show up elsewhere
• There is no button to export your dataIt was removed when sync became free for everyone. The right is intact, but today it goes through a request to supporto@pumpapp.net
• It does not sell plans and does not broker between peopleNo commission, no payment between whoever coaches and whoever trains
• No advertising and no tracking in the appNo advertising SDK and no third-party analytics: we do not measure what you do inside the app
• There is no annual planGold is monthly and is cancelled from wherever you bought it
• It is not a medical appNo diagnoses, no treatments, no dosages: for those you see a doctor
• It is not for anyone under 14In Italy that is the age from which you can consent on your own to your data being processed for a service like this