Every rep.
Perfect form.
Real gains.
Krato coaches your form on every rep, handles progressive overload for you, and scans your body to show what to train next.
Your plan.
Your coach.
All in one app.
Barbell bench press, one cue at a time
Every exercise in Krato comes with step-by-step cues. Here's the bench press, the way the app walks you through it.
Chest · Triceps · Front delts
Set up under the bar
Lie back with your eyes directly under the bar. Feet flat and planted, grip just outside shoulder width — thumbs wrapped.
Pinch & arch
Squeeze your shoulder blades together and down. Keep a slight arch in your upper back — glutes and head stay on the bench.
Unrack & brace
Press the bar out with straight arms until it sits over your shoulders. Take a big breath into your belly and lock it in.
Lower with control
Take 2–3 seconds on the way down. Elbows tucked around 45–70°, touching the bar to your lower chest.
Drive & lock out
Push your feet into the floor and press up and slightly back over your shoulders. Exhale at the top — that's one clean rep.
Stronger every session, without the spreadsheet
Muscle grows when you ask for a little more over time. Krato makes that call for you — after every set, not every eight weeks.
- 01
You log a set
Finish a set and the rest timer opens. Bench press — 8 reps at 60 kg — done.
- 02
You report your effort
Pick your RIR — reps in reserve. Could you have done 3 more? That's real headroom.
- 03
Krato sizes the next move
It weighs ~17 signals — RIR, rest, reps vs. plan, PR proximity, your goal — and decides: more weight, more reps, or hold.
+30%
Volume, session 1 → 4
0
Math done by you
- Body fat (est.)
- 16–18%
- Upper / lower
- 54 / 46
- Lagging
- Side delts · Calves
Scan your body. Train what's lagging.
Snap a photo and Krato estimates your body composition and muscle balance — then points your plan at the areas that need it most.
- 01
Take a photo
Front-facing, relaxed, decent light. Takes about ten seconds.
- 02
Get your read
Krato estimates body fat, upper/lower balance, and which muscle groups are lagging behind the rest.
- 03
Your plan adjusts
Extra volume goes where you're behind. Re-scan every few weeks and watch the gaps close.
What makes Krato different
Form on every rep
Step-by-step coaching cues for every movement. Activate the right muscles, keep solid form, and reduce injury risk — rep after rep.
Overload, handled
Log the set and your effort. Krato decides the next weight and reps, so you keep progressing without guessing or doing the math.
A plan that sees you
Body scans show what's lagging, and your routine shifts volume there. Every session is tracked, so you always know where to push next.
Built on what actually works
Krato pairs expert coaching cues with consistent tracking — so every rep is in the range that builds muscle, and every session is logged the way the research says works.
Form isn't just safer. It's more muscle.
A 12-week trial split lifters into two groups: full-depth squats and partial, cut-short squats. Same exercise, same effort, same weight progression — very different results.
Full range of motion
Growth across the whole muscle
Partial range of motion
*Only 1 of 6 measured sites showed growth
Source: Bloomquist et al., European Journal of Applied Physiology (2013) — 12-week trial comparing deep (0–120°) vs. shallow (0–60°) squat training in untrained lifters.
Tracking beats guessing.
A meta-regression of 122 physical activity and healthy-eating trials — over 44,000 participants combined — found one behavior separated the effective programs from the rest: simply tracking what you do.
With tracking
Effect size when self-monitoring is used
Without tracking
Effect size with no self-monitoring
Source: Michie et al., Health Psychology (2009) — meta-regression of behavior change techniques across 122 physical activity and healthy-eating interventions.
Frequently asked questions
Exercise cues are short, expert coaching tips that guide your form during each movement. They help you activate the right muscles, maintain proper posture, and move safely through every rep — so you get more out of every set.
Smart routines adapt to your fitness level and goals. As you log workouts and hit new PRs, Krato adjusts your training plan to keep you progressing without plateauing. You always have the right challenge waiting.
After each set you log your reps and your effort (reps in reserve). Krato reads that alongside your rest, your plan, and your goal, then decides whether your next session calls for more weight, more reps, or holding steady — no spreadsheet required.
You take a front-facing photo and Krato estimates your body composition and muscle balance, flagging muscle groups that are lagging behind. Your routine then shifts extra volume toward those areas. Re-scan every few weeks to track the change.
Absolutely. Whether you're stepping into the gym for the first time or chasing a new personal record, Krato's guided exercise cues and structured routines make it easy to train with confidence and purpose.
Yes. Build your own routines from our full exercise library, or let Krato generate a plan based on your goals and available equipment. Total flexibility, your way.
Yes. Your workout data is private and never shared or sold to third parties. What happens in your training stays between you and Krato.