life lately · a week with mviii

life
lately

my week, already planned.

6am routine. errands + reps. asked coach 8. lunch out. gym date. sunday reset. cabo next week. bet accepted. One app planned all of it: the training, the food, and everything else on the day.

See today's workout, free, no install →

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Free is a full training app: a workout every day, the food log, the fasting timer. Pro is $14.99/month. No ads, no data sale, no catch. On either tier.

swipe the week →

life lately: my week, already planned. The MVIII week with a warm up, conditioning, upper body strength and call the physio on Monday.

6am routine: chin tucks, face wash, glute bridge, vitamin D, with Run the timed ones.

errands + reps: call the physio and pick up the kids on the same list as the day's training.

asked coach 8: a squat cue for knees caving in, then practice pickup added to the day at 3:45.

lunch out: an order built from a restaurant's real menu, with what it leaves for the rest of the day.

gym date: an AMRAP for two where the round counts when you both finish.

sunday reset: three meals built for your numbers and one shopping list.

cabo next week: the month with a trip marked away and its sessions built for the hotel gym.

bet accepted: heaviest bench, most improved, by October 21, and the loser sends the photo.

real progress: a physique scan against the last one, lateral delts better since August.

A woman standing still at a city crosswalk in a cropped WORKOUT PLANNED T-shirt while the crowd blurs past her

Today · Plan · Food · Maxxing · Stats

Train with someone · Pro

Every fitness app programs one body.
You do not always train alone.

A Gym Date is built from movements that take two people. Passing a ball, holding a plank facing each other, rowing against someone’s weight. The round only counts when you both finish, and that is not a flourish. The effort people gain from training together shows up when the result depends on the slower of them, and not when two people simply work side by side.

With a friend is the other shape. One set of kit between you, taken in turns, where their work is your rest.

Say whether they are newer than you, about the same, or ahead. The session carries both your numbers, scaled so neither of you is coasting or drowning. Nothing is kept about them. They never install anything.

Put it on a Friday and it is there every Friday, and it rolls a new one each time.

What the research says about training with someone

Today, on this website

Try the workout
before you install anything.

One full workout, every day, free, right here. Warm-up. The session. Sets, reps, rest, the pace to move at. Form cues on every movement. A cool-down. No account, no email, no app.

Everyone gets the same session. It needs a pair of dumbbells and a floor. No chatbot wrote it. The app’s own programming did, and that is the part you are really deciding about.

See today's workout

The week is the app

Most fitness apps are a place you go.
This one is the day you are already having.

There is no tab bar. There is a week. Today opens, the rest stack below it, and everything that belongs to a day sits on that day: the session, what is left to eat, a fast if you are running one, and whatever you wrote down yourself.

Add anything

A plus on every day, and a minus to take it back

A custom task, a walk, an AMRAP or an EMOM, a warm-up, a scan, a dinner out, or a week away. Put an hour on it and it reminds you at the hour. Sync it to your calendar and it goes both ways.

Swipe left for the month, right for the day, your food, then what the week has trained. Choose in Settings which one opens when you unlock your phone, because everybody’s first screen is a different screen.

A single MVIII day showing a warm up, a conditioning session, an upper body strength session, call the physio, and pick up the kids crossed off, with a plus and a minus in the corner

Coach 8

Ask it to fix your squat, then ask it to book your Tuesday

In one conversation: why your knees cave on the last rep, and a cue you can use on the next set. Then put the school run on today at five, and it goes on your day with a reminder on it.

It can log what you ate from a sentence, change which days you train, and take you to any screen in the app. Every other coach in this category explains. This one does the thing.

Ask it what to eat and it answers from the same research the programming comes from, names the study and how strong it is, and suggests what fits the calories and protein you have left. Ask it something the research does not cover and it says so.

A Coach 8 conversation: asked why knees cave on the last squat reps, answered with a cue about the glutes giving out before the quads, then asked to add pick up the kids at 5, answered with a proposed change card reading ON YOUR DAY pick up the kids, WHEN today, AT 5:00 PM, with an APPLY button

Going away

Tell it the dates and what the hotel has

Every session inside that range gets rebuilt for that kit, including the ones already written before you booked. The trip draws across the month as a run of days, so you can see the shape of the week rather than trust that it saved.

The MVIII month for September 2026 with a week marked away by an orange bar along the bottom of each day, and one of those days opened underneath the grid reading Cabo, away, then a conditioning session and a strength session

Programmed for

Six ways to train.
Two of them no one else programs.

Pick the goal and the programming changes underneath you: the movements, the rep ranges, the rest, the conditioning, and what a hard day is even measured in. It is not a filter applied to one generic template.

Tactical

Military, LEO and fire prep

Carry, ruck, endure. Work capacity, not a pump.

HIIT

Short, hard intervals

Conditioning first. EMOMs and intervals, not a lifting session with cardio bolted on.

Aesthetics

Build, symmetry, definition

And the physique scan tells it where you are behind.

Functional

Capacity across strength and conditioning

Good at everything, useless at nothing.

Running

Endurance, pace and engine

Lifting that serves the run rather than competing with it.

Sport

Train for your sport and position

A prop and a winger do not need the same week.

Tactical

A carry is time under load,
so we time it.

Prescribing "400m" assumes a measured route. No one training in a garage, a hotel corridor or a stairwell has one, so the same number meant four different efforts to four different people. Carries run on a clock instead. Load records, distance records if you happen to know it, and two carries at the same weight for the same time rank by the ground you covered.

Rucks, farmer's walks, sled work and drags are programmed as their own thing, not as a plank with a different name.

The MVIII workout player on a Ruck March, exercise 5 of 6, set 1 of 3, a 90 second target, a pace of Carry, how-to text about tightening the straps and staying tall through the chest, a load of 35, an optional distance field noting the clock is what counts, and a START 90S TIMER button

HIIT

Conditioning that is
actually conditioning.

Choose HIIT and the week is built around intervals: EMOMs, work-to-rest that means something, and sessions measured in minutes rather than sets. Your macros move with it, because a conditioning day and a heavy day do not want the same carbohydrate.

The hard days are short on purpose. A six minute EMOM you actually finish beats a forty minute session you talk yourself out of.

An MVIII HIIT piece rolled as an AMRAP 15 of high knees, jumping lunges and dumbbell push press, each swappable, with AMRAP FOR TIME EMOM and TABATA to choose between and a START button

Suggest

Every other tracker is a rear-view mirror.
This one is a windshield.

Logging tells you what you already ate. Planning tells you what to eat, before you decide. Four ways in, all built on the foods you actually like and the ones you cannot stand: a day of meals against what you have left, a batch cook for the week, a no-cook snack list, and an order written off a real restaurant menu.

An MVIII plan balanced across three meals against the macros left: chicken thighs with rice and broccoli, ground beef and sweet potato chili, and a chicken and rice sheet pan, each costed and each marked as keeping three to four days and freezing well, followed by a ONE SHOP list adding every dish up

Cookbook · recipes free, the full library with Pro

Food somebody would cook, not food an app would generate

Real dishes with a method you can follow, a shopping list, and macros worked out from the weights rather than estimated. Salt, fat, acid and heat, held to the principles chefs actually learn from, which is why none of it is a chicken and broccoli bowl.

Write your own in too.

The MVIII cookbook, filtered to dinner, listing named dishes with calories, protein, carbohydrate and fat per serving, the time each takes and how many it makes, with a link to write your own

Meal Prep · cook Sunday, eat all week

Dine Out · Italian, 8:30 PM

Snacks · no cooking, nothing to assemble

Dine Out · taqueria, night 3 of vacation

The reason people quit tracking is having a life.
This is the tracker that survives one.

Set your inputs once: meals per day, macro split, food pattern, the things you'll never eat again. Suggest builds around them. Vegan or carnivore, it doesn't care and it doesn't comment.

Dine Out

Name the restaurant.
We read their actual menu.

Not a database of chain nutrition facts. The real menu, found online or read from a photo of the one in your hands, then turned into an order that lands on the macros you have left. It tells you what to ask for, what each dish costs you, and what the meal leaves for the rest of the day.

Every dish is priced against what is actually left, so the answer changes depending on whether you trained this morning. Say it is a cheat day and it stops pretending otherwise, and orders what you actually want.

If you have a table booked, MVIII can have the order ready before you sit down. A calendar event is matched on your phone, never sent to a model, and it asks you before it goes anywhere near the menu.

An MVIII order built from Prime and Greens's own menu: grilled chicken paillard with little gem caesar at 710 kcal and 61g protein, leaving 578 kcal and 39g for the day, a second whole order below it as an alternative, each dish costed line by line, and a LOG THIS ORDER button under each

While you train

The best time to sort dinner
is during your workout.

On the first exercise, MVIII asks one question: do you want your food sorted by the time you finish? A day of meals, a cook-once prep, or an order at a restaurant. Answer it, put the phone down, and train.

The timing is the whole idea. Reading a real menu takes a minute or two, and a session is the one stretch where your phone is already out and you are not waiting on it. So the minute goes there, instead of you standing in the doorway of the restaurant thumbing at a screen.

It also gets the numbers right. The order is written for the macros the session you are doing right now is about to earn you, not the ones you had sitting still. Finish the last set and it is on your summary, next to the cool-down.

You are asked once, on the first exercise, and never again that session. It is a question while you are standing still reading the screen anyway, not a notification an hour later.

The MVIII workout player on Tuck Jump to Broad Jump with a WHILE YOU TRAIN panel asking whether to sort your food by the time you finish, offering Today's Meals, Meal Prep and Eating Out, above the set, target and pace for the movement

And when you rack the last set

Done means done.

The summary is not a scoreboard. It is a cool-down built from what you just trained, your food already waiting where you left it, and what the session earned you: on this day, 188 calories over an average one, mostly as carbohydrate. Protein does not move, on any day.

One question at the end, how hard was that, and it tunes the next session. That is the only thing MVIII asks you to score.

The MVIII workout summary reading DONE, with a three minute cool-down built from what you just trained, a note that today's meals are waiting in Food, 47 minutes and 32,300 of volume across 19 sets, an offer to set reminders on training days only, and a one to ten scale asking how hard the session was

Targets

Your calorie target
learns who you are.

Every formula for daily calories is a population average with a wide error bar around it. So MVIII stops trusting the formula. It compares what you have actually eaten against what you have actually weighed, and corrects your maintenance from your own numbers.

It also stops pretending a heavy Monday and a rest-day Tuesday are the same. Hard days get more carbohydrate, rest days get less, and the week adds up to the same total. Protein does not move, on any day, because what builds muscle is the daily total rather than the timing.

What it will never do is add your workout's calorie burn back on top. Your target already contains your training, so counting the session again is how people quietly undo their own deficit. The evidence

The MVIII food log on a rest day: 1,288 calories left of 2,148, a note that a rest day is 250 fewer than average with protein unchanged, protein carbohydrate and fat bars, a table booked tonight offering to work out the order, and a DONE LOGGING link

A man in an ALREADY LOGGED T-shirt standing at the cooler doors of a corner shop, his food tracked before he decides

Stack · GLP-1, peptides, hormones, meds, supplements

Your GLP-1 week,
in your own numbers.

Log a weekly shot, or anything else you take, under your own name for it. It sits on your day at the time you usually take it. One tap logs it.

Ask, and MVIII lines up your own logs against the days since each dose. Calories and protein for day 0 through day 6, the middle value across every week you have logged. Your first weeks next to your recent ones. Weight, training and your top sets, before and since. Lean and fat mass too, if your scale measures them.

It will not tell you what to take, when, or how much. It never says what a medication did. Log more than one thing and it says so first, because your numbers may mirror all of them. What you make of it is between you and your clinician. Protein on a GLP-1

Stack stays on your phone and is never sent to us. Part of Pro.

The MVIII Stack patterns screen for an item named Weekly shot: a note that Creatine and Vitamin D were also logged over this time so the numbers may mirror, logged calories by day since the dose rising from 1,490 on day 0 to 2,210 on day 6, days 0 to 3 averaging 1,690 kcal and 123 g protein against 2,090 kcal and 135 g from day 4 on, and the first stretches beside the recent ones

Price

Two tiers.
Neither one is a compromise.

Free is fifteen lines long and none of them are a teaser. Pro is $14.99 a month. Read the first line of the replacement table below: that is the workout generator on its own, at $15.99. MVIII costs less than the one app it replaces, and it replaces five.

Free · a training app, not a teaser

A workout every day · seven goals, progression, deloads$0

Your week and your month · your own calendar beside it$0

Anything you write down · tasks, repeats, routines$0

Every conditioning format · AMRAP, EMOM, For Time, Tabata$0

Walks and runs · with the route$0

Food log · barcode, search, water$0

Every meal you have ever logged · no cutoff$0

Recipes, and your own · method, shopping list, macros off the weights$0

Fasting timer · Standard, 16:8, OMAD$0

Challenges and bets with a friend$0

The Apple Watch app, and hands free mid-session$0

It adapts to the body you have · pelvic floor, prenatal, postpartum, excess skin, lipedema, a disability, past 55$0

Your progress photos · kept on your phone, never uploaded$0

Training log, PRs, milestones, weight, Apple Health$0

Custom alerts · training days, fasting windows$0

Forever. No card, no clock, no nagging.$0

Pro · what the free tier does not do

Coach 8 · ask it, and it does it

Sessions built from your scans and your history

Add your own workouts to any day

Swap movements and rebuild any day

Plan your week · what each day trains, how long, at what hour

Sport, Hybrid and VO2 Max goals

A week away · every session rebuilt for the kit you will have

A workout for two people in one room

A session for the whole room, texted to them

Meal planning around the macros you have left

The full recipe library

Eating out · your order off the real menu

Photo food logging

Physique, facial and posture scans

Stack · a GLP-1 or anything you take, lined up with your logs

Every movement explained

Everything above, one bill, cancelled in two taps.$14.99

What it replaces

Workout generation · Fitbod$15.99

Adaptive macro tracking · MacroFactor$11.99

Meal planning · Eat This Much, on the annual rate$5.00

A fasting timer · Zero Plus$9.99

Facial analysis and tips · Umax, $3.99/wk$17.29

Five apps that don't talk to each other$60.26

And the assessments, when they're not on your phone

Posture assessment · PostureScreen Mobile$24.99

Body composition scan · DEXA, per scanfrom $40

Running total$125.25

MVIII · one app, one dataset$14.99

$14.99per month · everything

Less than Fitbod alone. Less than an eighth of the running total above it. One app, one dataset, one bill.

And not one of them can read your remaining macros and write your order off the menu of the restaurant you're standing outside.

Fitbod, MacroFactor, Zero and Eat This Much checked September 2026 against each vendor's own page, and Eat This Much publishes no monthly rate, so the table carries its annual one. PostureScreen and Umax are as listed July 2026. All of it is subject to change, so check it yourself instead of taking our word for it. And to be straight with you: a phone camera is not a DEXA scanner, and we won't pretend otherwise. Those lines are what the assessment category costs when it isn't on your phone, not a claim of clinical equivalence. What MVIII does is put a usable version of both in your pocket and wire the results into the workout you do on Thursday.

No trial games. The free tier is better.

The free app is real, and it's yours forever. A workout every day on seven goals with progression and deloads, your whole week and month with your own calendar beside it, anything you write down yourself, every conditioning format, walks and runs, the food log with no cutoff, recipes and your own, fasting, challenges and bets with a friend, the watch app, and the body contexts. No card, no clock. Pro adds Coach 8, the scans and the sessions built from them, your week planned hour by hour, the Sport, Hybrid and VO2 Max goals, a week away, meal planning, the full recipe library, eating out, Stack, and a workout for two people or a whole room.

Two weeks, money back. Email refund@mviiiwod.com within two weeks of your first charge. We'll get your refund through Apple, no questions asked.

Cancel in two taps. Settings · Subscriptions · Cancel.

Email answered same day. mviii@mviiiwod.com.

Nothing is locked in. One month at a time.

One system

Plenty of apps do two of these.
None of them let one change the other.

Bundling is easy. Bundling where the parts talk to each other is the hard part, and it's the reason a single app can beat three good ones.

A woman sitting between sets in a dark gym, plates stacked behind her, mid session rather than posed

Scan → Plan

The camera finds a lagging calf

Thursday's session changes to target it. You didn't file a request.

Food → Suggest

You have 825 kcal and 54g protein left

Dinner gets written to fit, off the menu of the restaurant you're standing outside.

Plan → Food

Tomorrow is a heavy session

Your carbs move to meet it. Three separate apps cannot do this at all.

Everything else

The rest of the day,
already handled.

Your wrist

The same day, not a stripped-down one

The session, the errands you wrote down, and the hours you put on them, on the watch. A Start button under it, and the movements under that for checking between sets.

Plan

A week of WODs, written for you

Programmed to your goal, your equipment, your injuries, and a real time budget. Swap any day. Regenerate the lot.

Food

Log it in seconds

Barcode scan, photo estimate, water. Protein, carbs, and fat on one sharp screen.

Stats

The trend line doesn't lie

Every set you log builds a training record: your movements, your loads, and a PR line for each one. Weight, body fat, and posture over time. Two-way Apple Health sync.

Fasting

The clock does the willpower

Standard, 16:8, or OMAD. The timer runs your window and tells you when you can eat.

Alerts

Reminders you tune

A nudge on training days at the time you pick, and rest days stay quiet. A ping when your fast completes, a warning before the window closes. All on-device, all free.

Scan · behind the camera mark

Three cameras' worth of feedback.
All of it turns into a to-do.

Point the camera. Everything is measured on-device, compared against your own last scan and never against anyone else, and every finding leaves as something to do, not as a rank.

Posture

Measured in degrees

Desks did this to most of us. Findings go straight into the mobility work in your next session.

Physique

Finds what's lagging

Calves behind quads and hamstrings? Thursday's WOD picks it up. Symmetry against your own last scan, not a leaderboard.

Face

Hydration, sleep, skin, symmetry

Facial exercises to improve symmetry, plus the habits a training week actually moves. No surgery talk, ever. No attractiveness number. That isn't a measurement, and you can't train it.

Face blurred on-device. Scans analyzed, then deleted. Never stored, never used to train anything.

An MVIII physique scan reading about 13% body fat with a note to read it as a range, body fat and lateral delts both better since the last scan, and findings naming lagging lateral delts and upper back with the training fix under each

The MVIII muscle map for a single day, with the chest, shoulders, abdominals, quadriceps and calves filled in orange to show what that day trains, and arrows either side to step through the week

The name

Written MVIII.
Said "M-eight".

It is a Roman numeral doing two jobs at once, which is the whole idea of the app in one word.

A thousand

The Roman thousand. The long haul, the part no one sees, counted in days rather than sessions.

VIII

Eight

Today's work. Eight movements, once. The only number you are ever asked to think about.

1008

Both at once

A thousand days, eight at a time. The commitment and the ask, in the same word.

Eight daily movements is where we started. We meet people where they are, though, so some days ask for more and some for less.

Private by design

The camera points at you.
Nothing leaves the phone.

Face blurred on-device

Facial scans are irreversibly pixelated by Apple Vision before anything leaves your phone.

Images purged

Scan and meal photos are analyzed, then immediately discarded. They are never stored. Only the findings come back.

Zero analytics SDKs

No trackers, no ad networks, no third-party analytics. Not one. Check the App Store privacy label yourself.

Sign in with Apple only

No passwords, no email lists. Your data sits behind per-user row-level security.

Read the full privacy policy

Five friends in gym clothes standing together after training, laughing, one of them eating a slice of pizza

Dark patterns

The regulators are writing it down.
We were already not doing it.

Not one of them is here, and not one was removed to get ahead of a rule

The tricks that keep people inside an app have stopped being a design debate and started being a liability. Three of the four things below are already law somewhere. The fourth is being drafted.

Nothing gets worse if you close it

No streak to break, no counter to protect, no notification implying you have lost something. The one mechanic whose entire power is the fear of breaking it is the one mechanic we refuse to ship.

Canceling is Apple’s two taps

In September 2025 the FTC took $2.5 billion from Amazon over a Prime cancellation flow built to be hard. Ours is the App Store’s own, and we add nothing to it: no retention offer, no survey, no second screen.

No interface that pushes you

Article 25 of the EU Digital Services Act bans designing an interface that deceives or manipulates a user out of a free choice. It binds online platforms rather than an app like this one. We are built as though it bound everyone.

And the rule still coming

The EU’s Digital Fairness Act, proposal due in the last quarter of 2026, is aimed squarely at addictive design and dark patterns. We have read the consultation. There is nothing in MVIII we would have to change.

Nothing here is built to keep you in it

Same argument the rest of this app makes, pointed at your attention instead of your evening. It gets you into the gym. Then it lets you go.

Library

Why people quit,
and what the data says.

Ninety-six of every hundred people who download a fitness app are gone in thirty days. Almost everyone who starts logging food stops. Not because they were lazy. Not because they picked the wrong app.

So we went and read the research on why. Not the blogs. The studies. Every figure below is attributed and dated, and where the evidence is thin we say so out loud.

MVIII for iPhone

We Are Here
To Win Today.

Free is a full app, yours forever. Pro is $14.99/month, canceled in two taps.

On Android? Join the beta

Every fitness app programs one body.You do not always train alone.

Try the workoutbefore you install anything.

Most fitness apps are a place you go.This one is the day you are already having.