Hotter track · 100 day challenge

Gain 100: A 100 day strength building challenge

$9.99 to unlock Your first pack is on us.

Gain 100 is for building strength safely, with sensible progression, rest days and no extreme advice. The daily habit is simple: eat three meals and a snack, no counting, just showing up to eat. Around that, you train. Day 2 is your first full body session, Day 3 teaches the hip hinge, Day 4 is building a breakfast you'll actually eat, and Day 5 is finding your backpack load.

Daily workload: 3 daily goalsDaily core: Prepare one meal or snack
Difficulty: Steady

Example: a sample day

Day 1: what a day looks like

Daily core Prepare one meal or snack Same every day
Task 2 Record a comfortable progress check
Task 3 Make a training log with columns for each session

Need a lighter day? Can't fit it in today? Use a Rest Day: your streak is kept and the day waits for you.

Free preview

Preview the first 7 days

Every day has 3 goals: your daily core (the same every day), Task 2 and Task 3, each with a short why. Open a day to read all three.

- Daily core Same every day
  Prepare one meal or snack
  Why: Having a meal or snack ready makes regular eating easier on training and recovery days.
- Task 2
  Record a comfortable progress check
  Do the warm up from the pack guide at an easy pace, about 5 minutes, including the 8 easy squats. Then write your starting point at the top of your training log: energy from 1 to 5, how rested you feel and how the squats felt. There is nothing to compare yet; later check ins compare with this note. No weight, measurements or photos are needed.
  Why: A first note on energy and how a move feels gives you a starting point that is not about numbers.
- Task 3
  Make a training log with columns for each session
  Use a notebook or notes app. Put your Day 1 starting point at the top, then add columns for date, move, version, load, sets, reps and how it felt (easy, steady or hard).
  Why: Your log is how you will know when a move is ready to progress.
- Daily core Same every day
  Prepare one meal or snack
  Why: Having a meal or snack ready makes regular eating easier on training and recovery days.
- Task 2
  Learn Session A at an easy starting level
  Warm up for 5 minutes as in the pack guide, then do Session A from the pack guide: squat, push up, hip hinge and glute bridge. Do 1 or 2 sets of 6 to 8 reps of the easiest version that feels smooth, resting 60 to 90 seconds. Write the version, sets and reps in your log.
  Why: Starting easy lets you learn each shape and gives your log an honest first entry.
- Task 3
  Set a regular bedtime for this week
  Pick a time that leaves room for a full night and set a reminder 30 minutes before.
  Why: Muscles recover during sleep, so a steady bedtime supports your training.
Take care: New moves today. Use the easier version if form slips. Stop with about two good reps left, and stop for pain, dizziness or feeling unwell.
- Daily core Same every day
  Prepare one meal or snack
  Why: Having a meal or snack ready makes regular eating easier on training and recovery days.
- Task 2
  Take an easy 15 minute walk
  Walk at a pace where you can talk comfortably. Flat ground is fine. This is a recovery day, so keep it relaxed.
  Why: Easy walking helps your legs recover between sessions.
- Task 3
  Practice your squat cue in the mirror
  Stand in front of a mirror and watch your knees track over your toes during 3 slow squats to a chair.
  Why: Seeing your form helps the right shape feel familiar.
- Daily core Same every day
  Prepare one meal or snack
  Why: Having a meal or snack ready makes regular eating easier on training and recovery days.
- Task 2
  Learn Session B at an easy starting level
  Warm up for 5 minutes as in the pack guide, then do Session B from the pack guide: split squat, row, press, calf raise and dead bug. Do 1 or 2 sets of 6 to 8 reps of the easiest version, resting 60 to 90 seconds. Keep a hand on the wall for split squats and calf raises. Log what you did.
  Why: Learning Session B gently gives you a second full body session to alternate with A.
- Task 3
  Practice a slow exhale
  Sit tall, breathe in for 4 counts and out for 6 counts, five times.
  Why: Breathing out during the effort part of a rep helps you stay steady and avoid holding your breath.
- Daily core Same every day
  Prepare one meal or snack
  Why: Having a meal or snack ready makes regular eating easier on training and recovery days.
- Task 2
  Practice the hip hinge without weight
  Stand with feet hip width apart. Push your hips back with soft knees and a long spine, then stand tall. Do 2 slow sets of 6. No load. Stop if it pinches.
  Why: Rehearsing the hinge on a light day builds the pattern without fatigue.
- Task 3
  Write the hinge cue that helped
  In your log, write the hip hinge cue that helped most today, such as hips back with soft knees.
  Why: Your own words for a cue are easier to remember mid set.
- Daily core Same every day
  Prepare one meal or snack
  Why: Having a meal or snack ready makes regular eating easier on training and recovery days.
- Task 2
  Repeat Session A at the same level
  Warm up for 5 minutes as in the pack guide, then do Session A from the pack guide: squat, push up, hip hinge and glute bridge, 2 sets of 6 to 12 reps each, resting 60 to 90 seconds. Keep the same versions as day 2, even if they felt easy. Aim for smooth reps you could repeat.
  Why: Repeating the same level builds confidence in the movement before you change anything.
- Task 3
  Log your repeat of Session A
  Write whether each move felt as smooth as on Day 2 at the same version.
  Why: Two matching entries show when a move is ready to progress.
- Daily core Same every day
  Prepare one meal or snack
  Why: Having a meal or snack ready makes regular eating easier on training and recovery days.
- Task 2
  Write your easiest and hardest move from week one
  Read your log and note which move felt easiest and which felt hardest. No training today beyond your meal or snack prep.
  Why: A short review shows what to keep and what needs time.
- Task 3
  Go to bed 15 minutes earlier
  Why: A little extra sleep supports recovery after your first sessions.

The other 93 days unlock when Gain 100 is yours.

Join the waitlist now

The app launches December 15, 2026. Join the waitlist before then and the Early Adopter badge is yours. The group starts Day 1 on January 1, 2027, and you can start earlier if you like. Sign up after launch and Gain 100 is ready when you are. Your first pack is on us.

How Gain 100 works

What you do each day
3 goals a day. Your daily core, Prepare one meal or snack, is the same every day. The other two are new each day: Task 2 builds the habit and Task 3 adds a different angle. Each one comes with a short why.
Time and effort
Most days fit around a normal day, all 3 goals together. Some days are lighter, and nothing needs to happen at a set time.
Difficulty and pace
Steady. Small daily steps that grow a little each week. Some days ask a bit more. Milestone badges at 10, 25, 50 and all 100 fully completed days mark how far you came.
Easier alternatives and rest days
Most goals have an easier alternative. “Choose an easier alternative” puts it in its place, and it counts the same as the original goal: the same square, streak and rewards. A rest day protects the streak on days life happens.
Pausing or switching
With another challenge going, you can pause this one any time. Resume later and you pick up on the same day you left. Remove it instead and your history stays: ticks, notes and photos. You always keep at least one challenge going. Up to 3 packs can be active at once, your main challenge included. Active and scheduled packs count; paused, finished and not started ones don't. You can own as many packs as you like and start them later.
What you own
Unlock Gain 100 on its own ($9.99 or a free credit) and it's yours forever, to replay any time. All Access opens every pack while you're subscribed. Credits never expire, so use them when you're ready.

Pack guide

Session A

Warm up first. Then 2 sets of each move, 6 to 12 reps, resting 60 to 90 seconds. 1) Squat: sit to stand from a sturdy non wheeled chair against a wall, bodyweight squat, or goblet squat holding a dumbbell. 2) Push up: against a wall, knees on the floor, or full. 3) Hip hinge: hands on hips, or holding dumbbells, or standing on a band. 4) Glute bridge on the floor, two feet down. Easier version of any move: smaller range or the earlier step. Stop each set with about two good reps left.

Session B

Warm up first. Then 2 sets of each move, 6 to 12 reps (per side where needed), resting 60 to 90 seconds. 1) Split squat with one hand on a wall, short range at first. 2) Row: stand on a band and pull, or hinge holding a dumbbell with your free hand on your thigh; no equipment: lie face down and lift your arms into a W. 3) Press: band under your feet or dumbbells overhead; no equipment: wall slides. 4) Calf raise holding a wall. 5) Dead bug on your back, slow. Easier version: smaller range.

How to progress

Change one thing only after the same version felt controlled across two sessions in a row, never because of the day number. Try in this order: add reps up to 12, then add a third set, then make it harder with the smallest load step or a firmer band, or with no equipment a 3 second lowering, a 2 second pause or the next version (wall to knee to full push up, two leg to single leg bridge). Then return to 6 to 8 reps. Stop every set with about two good reps left. No max tests and no training to failure.

Warm up and recovery days

Before every session: 1 minute marching in place, 10 arm circles each way, 8 easy hip hinges, 8 easy squats to a comfortable depth, then 5 light reps of your first move. Recovery days sit between sessions so muscles can rebuild. They are real days: a walk, gentle mobility, sleep setup or food prep. Mild soreness is common; sharp or joint pain means stop and get advice. If you feel run down, repeat or reduce the next session.

Logging, meals and sleep

Log each session: move, version, load or band if any, sets, reps and how it felt (easy, steady or hard). Your log shows when a move is ready to progress. Eat regular meals that suit you, and include a protein food you like when you can, such as eggs, yogurt, beans, lentils, tofu, fish, chicken or cheese. No targets, no fixed number of meals and no foods to cut. Sleep and rest days are part of training.

Sources: American College of Sports Medicine, Resistance training guidelines update 2026 (opens in a new tab); NHS, Strength exercises (opens in a new tab); British Heart Foundation, Strength exercises you can do at home in ten minutes (opens in a new tab)

Earn 4 milestone badges

10, 25, 50 and all 100 fully completed days of Gain 100: your first achievement, then bronze, silver and gold. Days finished late count too.

Gain 100 0 of 4

Who it's for

Is Gain 100 for you?

For people who want to get stronger, build energy and eat enough, safely and without counting anything. It's general fitness guidance, not medical or nutrition advice, so check with a doctor first if you have a health condition.

Three full body strength sessions a week, progressed gradually and logged.

What the 100 days cover

Three meals and a snack daily
Progressive full body strength
Learning the hip hinge
Eating enough without counting
Tracking your lifts

Price and credits

What it costs

This pack: $9.99 once. All 100 days. That pack, owned forever.
Free credit: Your first pack is on us: every new account gets one free specialty credit for any pack, and it never expires. Use it here and it costs nothing.
Hotter bundle: $29.99 once. Own every pack currently available in this track, plus any new packs released in this track during the 12 months after purchase. All packs unlocked during that period remain yours forever. Packs released afterward are sold separately.
All Access: $39.99 a year (7 days free, then $39.99/year unless canceled), or $4.99 a month with no free trial. Every current and newly released standard pack while you're subscribed. Access ends when your subscription ends. Packs you own stay yours.

Questions

Good to know

Do I have to count calories?

No. Nothing in the app counts calories. The daily habit is three meals and a snack, just showing up to eat.

Do I need a gym?

You don't need to start in one. Day 5 has you find your backpack load, a way to train with something you already own.

How do I track my progress?

You track your lifts in the free Fitness log, which covers strength and progress only, never calories. Every two weeks there's also an optional private check-in only you can see.

Is this medical or nutrition advice?

No. It's general fitness guidance. Check with a doctor before starting if you have a health condition, and stop if you feel pain.

How much does Gain 100 cost?

Gain 100 is $9.99 once: that pack, owned forever. Every new account also gets one free specialty credit, so you can unlock one pack like this one at no cost. The Hotter bundle is $29.99 once: own every pack currently available in this track, plus any new packs released in this track during the 12 months after purchase. All packs unlocked during that period remain yours forever. Packs released afterward are sold separately. All Access Yearly is $39.99 a year (7 days free, then $39.99/year unless canceled), or All Access Monthly is $4.99 a month: every current and newly released standard pack while you're subscribed. Access ends when your subscription ends. Packs you own stay yours.

Keep exploring