Oct 09, 2025 - Luke WhitburnEver wondered how the person behind the MuscleSquad Training App actually trains?
Well, not only does he use the training app, but he uses it to hit his own goals, test new features and keep himself motivated.
So let’s get to know how Chris optimises the app as part of his training routine and what tips you can take away to improve your own gym sessions.
Meet the CEO & Head of Product Design
Chris has been deeply involved in fitness for years and has always wanted a tool to help others train smarter. After a few years in the making, he’s created a well-designed, in-depth app that not only helps you understand your workouts better but also keeps you motivated for the long run.
What are your personal training goals, why do you train? I’m mainly training for strength and physique, I’m definitely in a build phase of my plan currently and I’ve piled on the weight, which has made my lifts improve. I’m also chasing a combined lifting total of 1000lb which is 455kg in total. Historically I’ve trained really hard with a holiday in mind, but having this motivation of training to this target has kept motivation post holiday.
How He Uses The App
Before we get into the basics of exercises, we want to know how the app fits into Chris’ weekly routine.
What is your weekly split? It’s push / pull / legs for me. I have a home gym too and try to keep my sessions to an hour or an hour and 20 minutes, depending on the rest time for my initial compound lift. I’m not here trying to train for a bodybuilding competition and I’m happy with what the mirror is telling me. I appreciate there’s lots of science out there, but all I want to do is push myself and lift sh!t up and down!
How do you track your lifts? The calendar keeps me honest. I like to make sure I complete my 3 or 4 sessions each week — time is tight being a business owner and having a family. I can look at the calendar to see if I have enough sessions in by a certain time of the week, then I just need to find the motivation to get out there and get it done!
What is your personal favourite part of the app? It’s the 1-Rep-Max tracking for me! Seeing the growth in the chart is key, and using the analytics as well to put in a weight and see the target rep range is super helpful.
Example Routines and Folders
His training isn’t complicated, but it’s structured to fit around a busy lifestyle. Here’s how he keeps it flexible and effective.
What do your routines look like? I have around 2/3 routines for each of push / pull / legs. I do also have two splits which consist of 7-8 exercises — I call my 2-set workouts. For these sessions they’re more focused on full body and I rep until failure at a slightly lower weight. I save them for when I’m either travelling for business or when I’m on holiday. Jet lag is never going to help set records and I personally feel my injury risk is higher then too. Plus, hotel gyms often don’t have weights heavy enough ;-)
When do you train? I train either early in the morning during Friday / Sat / Sun and then later at night Mon / Tues / Wed / Thurs. I train 3-4 times a week, with 4 being the target. The hardest step is walking out the back door, but once I’m in the gym it feels like home. YouTube on with a golf video — no loud dance or rock music. It’s my zen zone!
CEO’s favourite exercise? It’s bench press. I’m currently deep in my current plan with solid consistency of 6-7 months. Bench Press has been the anchor and the progress I’ve made on that lift has kept me motivated. Now I’m chasing the 1,000lb target — this same hunger has spread to Squat and Deadlift.
A recent achievement
I’ve now locked in a 130kg bench press which is 1.5x body weight for me, I’ve focused on form to drive the extra kilos on the lift. Next for me is deadlift, I’d like to get to 200kg on deadlift and lock in a 150kg squat too. The app’s currently suggesting 182kg on the deadlift and 144kg on the squat, so still some work to do there.
Final thoughts
The app is built as not just a fitness tool, but part of MuscleSquad’s mission to help make fitness accessible for everyone.
Why should people download the app? I’ve built it for motivation for lifters. When we brought out our first product which was a set of kettlebells we had a sticker on the bottom which said “I’m not a doorstop”. We don’t want customers to buy something and then not have the motivation to use it, we want to help people improve, become stronger and improve mobility. We’re in the business of extending lives. Even if this app can just help a few more people achieve their goals, then it’s been worth all the time and effort.
The app is for everyone — from beginners to professional lifters. It’s designed to either guide you step-by-step through each exercise or let you go unguided so you can power through and smash your workouts.
Download the app and train like our CEO — smarter, safer and stronger
