Hybrid Workout Training: Kufu

Kufu (工夫) means mastery through devoted effort. It is a training app for hybrid athletes: barbell and dumbbell work on one side, pull-ups, dips and bodyweight strength on the other, in the same session instead of in two different apps.

Pull day opens with pull-ups. Chest day carries dips. Bodyweight strength sits beside the barbell as a peer, not as a warm-up.

SKILLS AS A TALENT TREE
- Seven calisthenics trees: handstand, front and back lever, L-sit, muscle-up, cartwheel to aerial, press to handstand
- Every node has a challenge: a timed hold, clean reps, landings out of attempts. Pass it and the node opens. Nothing else opens it
- Practise a node and it logs as a real workout, on the phone or the Watch
- The coach knows your trees, and tells you when a hold you already did in practice is ready to be made official

A COACH YOU CAN TALK TO
- Ask what to train today and get an answer grounded in what you actually did
- Say the bench is taken and get a swap on the spot, mid-workout, without losing the sets you logged
- Paste the program you already follow and have it turned into a plan
- On iPhones with Apple Intelligence the coach runs on Apple's own models, on device or on Private Cloud Compute, and every reply tells you which one answered

TRAINING THAT FOLLOWS YOUR BODY
- Sessions are described by what they work, not by a calendar label
- What to train next comes from which muscles have recovered
- Warm-up sets on your first heavy lift, from the empty bar up; a warm-up and a cooldown around every session, all switchable
- Five-week cycles with progressive overload, RPE tracking and deload detection
- Back-safe selection by default: no barbell back squats, no conventional deadlifts

PLANS THAT ARE YOURS
- Twelve starter plans, grouped as Hybrid (calisthenics + weights), Calisthenics only and Gym only — Push/Pull/Legs, Upper/Lower, Full Body, Powerbuilding, or Bar & Floor for travelling without a gym
- Or build your own sessions, name them what you call them, and set one active to follow
- Exercises play a looping animation with a coaching cue, so you can see the movement before you do it

NUTRITION WITHOUT TYPING NUMBERS
- Photograph a plate or describe what you ate and get the macros estimated
- Protein and calorie targets set from your goal and weight, each with the reason behind it
- A suggestion of what to eat next — the food that covers your protein, or a banana before training
- On Apple Intelligence iPhones the estimate runs on device

ON YOUR WRIST AND HOME SCREEN
- Apple Watch app that stays in step both ways: start on either device, finish on either, edit on the phone mid-session and see it on the wrist
- Log a set on the Watch in one screen: the next set is prefilled and the Digital Crown changes weight or reps
- Today's session, the rest of your plan, skill practice and your recent workouts, one screen on the Watch
- Live Activity that carries the whole rest — the exercise, what to load, how long you have — with Skip during a rest and Done to log the set, for a workout started on either device
- Home Screen widgets, plus Siri and Shortcuts for water, weight and protein

TRACK ONLY WHAT YOU WANT
Workouts are always on. Nutrition, body weight, water, walking, gut health and skills each switch on or off, suggested from your goal in onboarding and changeable later in Settings. What you switch off disappears from the app and from the coach. Reminders come only for what you haven't logged, and stop the moment you do.

Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/