# Kohlrabi

> Kohlrabi is a free workout tracker: log every set, build flexible programs, and share workouts. The tracker has no paid tier, no account wall, and works offline. Kohlrabi Coach is paid coaching software for personal trainers, made by the same developer.

## Kohlrabi Coach (for personal trainers)

Kohlrabi Coach is online coaching software for personal trainers: paste a spreadsheet program, send a client a link, and they train in their phone browser with no app and no password. No AI writes programs or replies, and there is no built-in messaging.

- Kohlrabi Coach Basic costs $10 a month or $100 a year, with a 10% fee on sales through Kohlrabi checkout, and a 7-day free trial.
- Kohlrabi Coach Pro costs $25 a month or $250 a year, with a 3% fee on sales through Kohlrabi checkout, and a 7-day free trial.
- Kohlrabi Coach Max costs $49 a month or $490 a year, with no fee on sales through Kohlrabi checkout, and a 7-day free trial.
- Every plan has unlimited clients, and clients need no app or password. A custom domain costs $50 once, on Pro and Max.
- Status: on a waitlist while it is tested; join at https://getkohlrabi.com/trainers#join.
- [Kohlrabi Coach plans and FAQ](https://getkohlrabi.com/trainers): Kohlrabi Coach is online coaching software for personal trainers. Clients train from a link, no app. Basic $10, Pro $25 or Max $49 a month, 7-day free trial.

## Key pages

- [Home](https://getkohlrabi.com/): Kohlrabi is a free workout tracker: log every set, build flexible programs, and share workouts. No account needed to log, works offline.
- [Workout programs: GZCLP, 5/3/1, StrongLifts 5×5](https://getkohlrabi.com/examples): Free example workouts and programs, including GZCLP, 5/3/1 for Beginners and StrongLifts 5×5. Each opens in Kohlrabi with one link, ready to save or start.
- [Getting started](https://getkohlrabi.com/getting-started): Get started with Kohlrabi in four steps: log a workout, follow progression suggestions, run a program, and read your charts. Free, no account.
- [What's new](https://getkohlrabi.com/release-notes): Kohlrabi release notes: what shipped in recent updates to the free workout tracker, the roadmap of what's coming next, and a form to report a bug.
- [Credits](https://getkohlrabi.com/credits): Credits for the open tools behind Kohlrabi: Free Exercise DB and RepDB for exercises, Catppuccin and Rosé Pine for color themes, Tabler Icons for the logo.
- [For AI agents and answer engines](https://getkohlrabi.com/for-ai-agents): Plain facts about Kohlrabi for AI assistants and answer engines: what it is, what it costs, what it does not do, and where the machine-readable files are.
- [AI disclosure](https://getkohlrabi.com/ai-disclosure): How AI was used to build Kohlrabi and where it isn't: progression suggestions are rule-based, coaching never uses AI, and future AI features get labeled.
- [Privacy policy](https://getkohlrabi.com/privacy): Kohlrabi's privacy policy. Signing in is optional, and signed-out workout data stays in your browser. Covers sync, share links, analytics and deletion.
- [Terms and conditions](https://getkohlrabi.com/terms): Terms for using the Kohlrabi workout app and getkohlrabi.com: acceptable use, your content, beta software, coaching, donations, and why it isn't medical care.

## Docs

- [Docs home](https://getkohlrabi.com/docs/): Kohlrabi docs: install the app, import your history, log workouts, run programs, and see the math behind every suggestion.
- [Charts and stats](https://getkohlrabi.com/docs/charts): Per-exercise progress charts, plus Stats: totals, muscle map and blind spots, volume by muscle, top exercises, PRs and suggested 1RM changes.
- [Equations](https://getkohlrabi.com/docs/equations): The formulas behind Kohlrabi's suggestions: estimated 1RM, progression, increments, %1RM, working 1RM, deloads and volume.
- [Glossary](https://getkohlrabi.com/docs/glossary): Short definitions of Kohlrabi's terms: 1RM, RPE and RIR, top sets, rep ranges, stages, deloads, set tags and more.
- [Import your history](https://getkohlrabi.com/docs/import): Bring your history from Hevy, Strong, MacroFactor or a CSV, check the exercise matches, undo an import, and back up or restore.
- [Install the app](https://getkohlrabi.com/docs/install): Add Kohlrabi to your home screen so it opens full-screen like a regular app. Steps for iPhone with Safari and Android with Chrome.
- [Log a workout](https://getkohlrabi.com/docs/log-a-workout): Log a workout in Kohlrabi: start blank or repeat one, add exercises, record weight, reps and RPE, tag sets, finish and save.
- [Run a program](https://getkohlrabi.com/docs/programs): Run a program in Kohlrabi: build one or start from a template, add workouts, plan weeks with stages and deloads, and review finished runs.
- [Progression settings](https://getkohlrabi.com/docs/progression-settings): Every progression setting in Kohlrabi and its default, and how program, workout, exercise and single-set settings override the defaults.
- [Save and share](https://getkohlrabi.com/docs/sharing): Save a finished workout to your library, or share a workout or program as a link. Making a link needs a free sign-in; opening one doesn't.
- [Progression suggestions](https://getkohlrabi.com/docs/suggestions): How Kohlrabi picks your next weight and reps in Linear, RPE-based and %1RM modes, when the target holds, and how one tap fills every set.
- [The app at a glance](https://getkohlrabi.com/docs/the-app): A quick tour of Kohlrabi: the five tabs, Settings, the Live pill for a running workout, and what works without an account.
- [Warm-ups and supersets](https://getkohlrabi.com/docs/warm-ups-and-supersets): Add a warm-up ladder from your working weight in one tap, change it in Settings, and group exercises into supersets.
- [Working 1RM](https://getkohlrabi.com/docs/working-1rm): When hard sessions or a long break put you under the 1RM behind your %1RM loads, Kohlrabi offers a lower one. By default it asks first.

## Example programs

Full program pages live at /programs/<slug> (overview plus every workout in the program):

- [5/3/1 for Beginners](https://getkohlrabi.com/programs/531-for-beginners): Three full-body days a week - main lifts plus 5 × 5 first-set-last volume and 50-100 reps of push/pull/legs assistance.
- [Arnold Blueprint to Mass](https://getkohlrabi.com/programs/arnold-blueprint-to-mass): An 8-week mass program, six days a week, Phase 1 (weeks 1-4) then Phase 2 (weeks 5-8).
- [Arnold Split](https://getkohlrabi.com/programs/arnold-split): The six-day double split: chest/back, shoulders/arms, legs/lower back - repeat, rest day 7, every muscle trained twice a week.
- [GZCLP](https://getkohlrabi.com/programs/gzclp): Four full-body workouts in rotation: one heavy T1 lift, one volume T2 lift, and high-rep T3 accessories.
- [Mentzer Heavy Duty](https://getkohlrabi.com/programs/mentzer-heavy-duty): Four workouts separated by 96 hours (add rest as you get stronger), one set to failure per exercise.
- [The Essentials Program](https://getkohlrabi.com/programs/nippard-essentials): Inspired by Jeff Nippard’s programs. Twelve weeks, three days a week: full body, upper, lower. Heavy compounds first, dropsets and supersets to finish. Every exercise lists two substitutions.
- [Phrak's Greyskull LP](https://getkohlrabi.com/programs/phraks-greyskull-lp): Two alternating full-body days (A and B), three days a week - add weight to each lift every session.
- [StrongLifts 5×5](https://getkohlrabi.com/programs/stronglifts-5x5): Two alternating workouts, three days a week, 5 × 5 across, +5 lb every session.

## Example workouts

Full workout pages live at /workouts/<slug> (each lists its exercises, sets, and reps, with a share link into the app):

- [5/3/1 for Beginners - Friday](https://getkohlrabi.com/workouts/531-beginners-friday)
- [5/3/1 for Beginners - Monday](https://getkohlrabi.com/workouts/531-beginners-monday)
- [5/3/1 for Beginners - Wednesday](https://getkohlrabi.com/workouts/531-beginners-wednesday)
- [Arnold Blueprint to Mass - Chest & Back (Day 1)](https://getkohlrabi.com/workouts/arnold-blueprint-mass-day-1)
- [Arnold Blueprint to Mass - Shoulders & Arms (Day 2)](https://getkohlrabi.com/workouts/arnold-blueprint-mass-day-2)
- [Arnold Blueprint to Mass - Legs (Day 3)](https://getkohlrabi.com/workouts/arnold-blueprint-mass-day-3)
- [Arnold Golden Six](https://getkohlrabi.com/workouts/arnold-golden-six)
- [Arnold Split - Chest & Back (Day 1)](https://getkohlrabi.com/workouts/arnold-split-chest-back)
- [Arnold Split - Legs & Lower Back (Day 3)](https://getkohlrabi.com/workouts/arnold-split-legs-lower-back)
- [Arnold Split - Shoulders & Arms (Day 2)](https://getkohlrabi.com/workouts/arnold-split-shoulders-arms)
- [Bodyweight basics](https://getkohlrabi.com/workouts/bodyweight-basics)
- [Dumbbell essentials](https://getkohlrabi.com/workouts/dumbbell-essentials)
- [Glute day](https://getkohlrabi.com/workouts/glute-day)
- [GZCLP - Day 1](https://getkohlrabi.com/workouts/gzclp-day-1)
- [GZCLP - Day 2](https://getkohlrabi.com/workouts/gzclp-day-2)
- [GZCLP - Day 3](https://getkohlrabi.com/workouts/gzclp-day-3)
- [GZCLP - Day 4](https://getkohlrabi.com/workouts/gzclp-day-4)
- [Kettlebell circuit](https://getkohlrabi.com/workouts/kettlebell-circuit)
- [Leg day, quad focus](https://getkohlrabi.com/workouts/leg-day-quad-focus)
- [Lower-body basics](https://getkohlrabi.com/workouts/lower-body-basics)
- [Mentzer Heavy Duty - Chest & Back (Day 1)](https://getkohlrabi.com/workouts/mentzer-heavy-duty-day-1)
- [Mentzer Heavy Duty - Legs (Day 2)](https://getkohlrabi.com/workouts/mentzer-heavy-duty-day-2)
- [Mentzer Heavy Duty - Delts & Arms (Day 3)](https://getkohlrabi.com/workouts/mentzer-heavy-duty-day-3)
- [Mentzer Heavy Duty - Legs, Advanced (Day 4)](https://getkohlrabi.com/workouts/mentzer-heavy-duty-day-4)
- [r/Fitness Beginner Routine - A](https://getkohlrabi.com/workouts/phraks-gslp-a)
- [r/Fitness Beginner Routine - B](https://getkohlrabi.com/workouts/phraks-gslp-b)
- [Pull day](https://getkohlrabi.com/workouts/pull-day)
- [Push day](https://getkohlrabi.com/workouts/push-day)
- [StrongLifts 5×5 - Workout A](https://getkohlrabi.com/workouts/stronglifts-5x5-a)
- [StrongLifts 5×5 - Workout B](https://getkohlrabi.com/workouts/stronglifts-5x5-b)
- [The 20-minute full body](https://getkohlrabi.com/workouts/twenty-minute-full-body)
- [Upper-body essentials](https://getkohlrabi.com/workouts/upper-body-essentials)

36 more per-week workouts (for example the 12-week Nippard Essentials program) are linked from their program page under /programs/; they are left out of this list.

## Notes

- Sitemap index: https://getkohlrabi.com/sitemap.xml (pages, workouts, and programs each have their own sitemap).
- Full plain text of every public page except the per-week pages of the 12-week program (listed on its program page): https://getkohlrabi.com/llms-full.txt
- Written for assistants and answer engines: https://getkohlrabi.com/for-ai-agents (short citable facts, prices, fit and no-fit guidance, how to cite).
- Example workouts and programs each have their own page: link the /workouts/<slug> or /programs/<slug> form.
- The app itself lives at https://kohlrabi.us and requires JavaScript; the marketing pages above are static HTML (detail pages and example cards are server-rendered at build time).