Slow down. Get stronger.
Every rep has a prescribed tempo. Slow eccentrics build real strength. No bouncing, no momentum, no wasted reps.
Tempo training prescribes how fast you perform each phase of a rep: eccentric (lowering), pause at bottom, concentric (lifting), pause at top. For example, a 3-1-1-0 tempo means 3 seconds down, 1 second pause, 1 second up, no pause at top. Dungym prescribes tempo on every exercise, from explosive swings (X-0-X-0) to slow windmills (3-1-3-1). This builds strength through full ranges, improves muscle control, and eliminates wasted reps.
Today's workout
Track your sets
Progress over time
3
days/week
40
min/session
1
kettlebell
$5
per month
The program
Built around the kettlebell complex.
Every session opens with a kettlebell complex: swings, cleans, squats, presses, windmills. Functional strength and conditioning in one continuous flow. Then a focused hypertrophy superset and finisher.
Mon
Push / Anti-Extension
Complex + superset + finisher
Wed
Pull / Anti-Rotation
Complex + superset + finisher
Fri
Carry / Total Body
Complex + superset + finisher
Workout tracking
Log every set. Know where you stand.
Track weight, reps, and RPE for every exercise. The app remembers your last session so you know exactly what to beat. Built-in rest timer keeps you honest between sets.
- ◆Log sets as you go: weight, reps, notes
- ◆See your last session's numbers inline
- ◆Rest timer with audio cues
- ◆Tempo guidance on every exercise
Track your sets
Progress
Watch your numbers go up.
Every session you save builds your history. See your weights and reps trend over time with simple progress charts. Know when it's time to move to a heavier bell.
- ◆Progress charts for every exercise
- ◆Session history with full details
- ◆Track weight and reps over time
- ◆Clear signal when it's time to progress
Session history
Program design
Opinionated. On purpose.
This isn't a random workout generator. It's a single, carefully designed program. Every exercise, every tempo, every rep range has a reason. You don't have to think. Just follow the plan.
- ◆Kettlebell complex for conditioning and strength
- ◆Hypertrophy supersets for muscle
- ◆Tempo-controlled reps for real time under tension
- ◆Push / pull / carry split across three days
Today's workout
Prescribed tempo on every movement
Every exercise in the program has a specific tempo prescription. The app displays it so you know exactly how to perform each rep.
Slow eccentrics for strength
3-second eccentrics create more time under tension and more muscle damage (the good kind). This is how you build strength through full ranges of motion.
Explosive where it matters
Kettlebell swings use an explosive tempo (X-0-X-0). Windmills use a slow tempo (3-1-3-1). Each movement gets the tempo it needs for maximum benefit.
No wasted reps
When you control the tempo, every rep counts. No bouncing off your chest on bench press, no kipping on pull-ups, no rushing through RDLs.
Built-in timer guidance
The app includes tempo cues so you can internalize the rhythm of each exercise. Over time, proper tempo becomes automatic.
Better results in less time
Tempo-controlled reps provide more stimulus per rep than fast, uncontrolled reps. You get more from 3 sets of 8 with tempo than 5 sets of 12 without.
Simple pricing. No gimmicks.
Try Day 1 free. Subscribe to unlock the full program and track your progress.
Monthly
Cancel anytime
- Full program access
- Log sets, reps, and weight
- Session history
- Progress charts
- Built-in rest timer
- Works on any device
Frequently asked questions
Tempo training prescribes the speed of each phase of a repetition, typically written as four numbers: eccentric-pause-concentric-pause. A tempo of 3-1-1-0 means 3 seconds lowering, 1 second pause, 1 second lifting, 0 seconds at top. 'X' means explosive.
Initially, yes. Tempo-controlled reps are harder than uncontrolled reps. Most people drop 10-20% from their normal weights when they start. The strength gains come faster because every rep is more effective.
Research shows that increased time under tension, particularly during the eccentric phase, is a primary driver of hypertrophy. Tempo training maximizes time under tension per rep, making each set more effective for muscle growth.