Change your plan anytime — your history is never affected.
Current Program
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Switch Training Days
Switch Goal
Arrange Your Week
Use ▲ ▼ to reorder days. Toggle rest days on/off.
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Import Workouts
Download a blank CSV template to log workouts offline and import them in bulk.
Install App on Your Device
✓ App installed on your device!
On iOS Safari: tap Share → Add to Home Screen
On Android Chrome: tap ⋮ → Add to Home Screen
ACCOUNT SETTINGS
Change Email
Change Password
HELP & FAQ
UpsideDown Fitness — Quick Reference
Getting Started
How do I install the app on my phone?
On iPhone: tap Share → Add to Home Screen. On Android: tap the browser menu → Add to Home Screen. Or go to ⚙ My Plan and tap "Add UDF to Home Screen." No App Store needed!
How do I choose a training program?
Go to ⚙ My Plan, select a program that matches your schedule (3, 4, 5, or 6 days), and tap Apply. Your weekly program will load automatically.
Can I change my program later?
Yes — go to ⚙ My Plan anytime and select a new program. Your history stays intact.
Logging Workouts
How do I log a workout?
Tap Log Workout, select the day, enter your weight and reps for each set, and tap Save Complete Workout.
Can I see what I lifted last time?
Yes — when you select a workout day, each exercise shows your last session's numbers automatically.
Can I add extra exercises not in my program?
Yes — tap "+ Add Extra Exercise" at the bottom of the log screen.
Can I swap an exercise?
Yes — tap the ✏️ Swap button next to any exercise name.
What is the CSV template?
Go to ⚙ My Plan → Download CSV Template to get a blank spreadsheet. Fill it in with your workouts and import it to log multiple sessions at once — great for catching up on missed logs.
History & Progress
Where can I see my past workouts?
Tap History → Workout Log to see all previous sessions.
How do I track progress on a specific exercise?
Go to History → Progress, search for an exercise, and see your weight trend over time.
Nutrition
How do I log meals?
Tap Nutrition, enter your meal details, and tap Add Meal. Daily totals update automatically.
Account
How do I reset my password?
On the login screen tap "Forgot password?" and enter your email. A reset link will be sent.
How do I change my email or password?
Tap the ⚙ icon in the top right header. Enter your current password to verify, then update your email or set a new password.
How do I logout?
Tap Logout in the top right of the header.
📲
INSTALL THE APP
Add UpsideDown Fitness to your home screen for the best experience — works like a native app, no App Store needed.
iPhone: Tap Share → Add to Home Screen Android: Tap ⋮ → Add to Home Screen