Attos
PTESEN

App guide

Every Attos screen, one by one, with what each button does. The images follow the theme and language you pick at the top of this page. Tap an image to enlarge it.

Chapter 1

Getting started

From the first tap to your workouts being ready: it takes about a minute.

1.1

Open the app and choose how to start

The first screen introduces Attos and asks whether you want to use an account. It is your call: both options give you every free feature.

  1. If the app did not open in your language, tap the language button in the top right corner and choose English, Português or Español.
  2. Tap Continue with Google to sign in with your Google account. Your workouts get a cloud backup.
  3. Or tap Start without an account. Everything is saved on this device only, and you can sign in with Google later, in Settings.

Tip: By continuing you agree to the Terms of use and the Privacy policy. The two links at the bottom of the screen open the full text.

1.2

Tell us about you and your measurements

These are the first two of six questions. They are used to estimate your calorie needs, your BMI and your starting weights.

  1. On About you, choose your biological sex and type your age.
  2. Tap Continue.
  3. On Your measurements, enter your weight and height. The app shows your estimated BMI right below.
  4. Tap Continue. The arrow at the top goes back to the previous question without losing what you filled in.
1.3

Pick your goal and your routine

The goal sets reps, volume and calories. The routine matches the intensity to your level and the days you have.

  1. Pick a goal: Build muscle, Lose fat, Get lean, Get stronger or Health and energy.
  2. On the next screen, mark your strength training experience: beginner, intermediate or advanced.
  3. Choose how many days a week you train, from 2 to 7.

Tip: The number of days decides the split: from full body for a few days up to five different workouts if you train almost every day.

1.4

Say where you train and what to watch out for

The last two questions make sure only exercises you can do make it into your workouts.

  1. Choose the place: Gym, Building gym or At home.
  2. If you like, choose a muscle priority. Balanced spreads the work evenly.
  3. On Safety, mark the areas where you feel pain: knee, lower back, shoulder, wrist or elbow. Mark several or none.
  4. Choose how you eat: no restrictions, lactose-free, gluten-free or vegetarian.
  5. Tap Finish.

Tip: The safety step is optional, but worth filling in: exercises that are risky for a marked area are swapped for alternatives.

1.5

All set: your workouts are ready

Attos builds your workouts and opens Home. You can start the first one right away.

  1. Wait for the All set message. The app moves on to Home by itself.
  2. Your first workout shows up in the Today’s workout card, marked as tuned for you.

Tip: Changed your goal or your gym? Edit your answers any time in Settings → Athlete profile.

Chapter 2

Home

The screen the app opens on: today’s workout and what is left to do today.

2.1

See today’s workout and your week

The top of Home answers “what do I train today?” and shows how your week is going.

  1. The Today’s workout card suggests the next workout on your list, after the last one you did.
  2. Tap Start workout to open the active workout screen.
  3. In Last 7 days, the days you trained are checked. Below the title you see the days trained and your streak in weeks.

Tip: The order of your workouts on the Workouts tab sets the rotation. To change today’s suggestion, change the order of the list.

2.2

Keep up with water, diet and supplements

Scroll down and the Today section sums up what is done and what is left.

  1. Water shows how much you drank and the day’s goal. Tap it to open the Water tab.
  2. Diet shows how many meal items you have checked off. Tap it to open the Diet tab.
  3. Under Supplements, tap the circle to mark what you have taken. Each one’s time is on the right.
  4. Tap Manage to add or edit supplements.
Chapter 3

Workouts and exercises

Where your workouts live, plus the library with the 101 catalog exercises.

3.1

Start a workout from the list

The Workouts tab has two parts: My workouts, with your routines, and Exercises, with the library.

  1. On the bottom bar, tap Workouts.
  2. Each workout shows how many exercises it has, the estimated duration and the first exercises.
  3. Tap the workout, or the blue button on the right, to start.
3.2

Create a workout from scratch

Build your own routine with the exercises you want.

  1. Tap New workout.
  2. Give it a name (for example, “Workout A”) and, if you like, a description.
  3. Tap Add exercises.
  4. On the Select screen, search by name or filter by muscle group, and tap the exercises you want to include.
  5. Tap Confirm and, back in the workout, Create workout.

Tip: Can’t find an exercise? The New button next to the search creates your own exercise without leaving the selection.

3.3

Edit a workout

Change the name, the description and the exercise list of any workout, including the ones the app suggested.

  1. In My workouts, tap Edit and then the pencil on the workout.
  2. Change the name and the description.
  3. Drag an exercise by the handle on the left, or use the arrows, to change the order.
  4. Tap the trash can to remove an exercise from the workout.
  5. Tap Save changes.
3.4

Reorder or delete workouts

The list’s edit mode is for organizing your routines.

  1. Tap Edit, next to “Your workouts”.
  2. Drag by the handle or use the arrows to change the order.
  3. Tap the trash can to delete a workout. The app asks you to confirm.
  4. Tap Done to leave edit mode.

Tip: The order sets the rotation: Home suggests as today’s workout the next one on the list after the last one you did.

3.5

Browse the exercise library

There are 101 exercises, each with a video and form instructions.

  1. On the Workouts tab, tap Exercises.
  2. Use the search or the filters: Chest, Back, Legs, Shoulders, Arms and Core.
  3. Tap an exercise to see the video and the step-by-step.
  4. Tap Close to go back to the list.

Tip: The search finds an exercise by its name in English, Portuguese or Spanish.

3.6

Add your own exercise

Use it when your gym has a machine or a variation that is not in the catalog.

  1. In the Exercises part, tap New exercise.
  2. Type the name and choose the main muscle group.
  3. If you like, write the form instructions and paste a YouTube video link.
  4. Tap Save exercise. It now shows up in the library and when you pick exercises.
Chapter 4

Active workout

The screen you use at the gym, set by set.

4.1

Log every set

At the top you have the workout timer and the number of sets done. Each exercise has a table with one row per set.

  1. The Previous column shows the weight and reps from last time. Tap it to copy those values into the set.
  2. Adjust kg and Reps by tapping the fields.
  3. Tap the check button to complete the set. The row turns green.
  4. Tap Add set to add one more.
  5. Tap Edit on the exercise to remove sets.

Tip: You can leave the screen or close the app: the active workout is saved and picks up where you left off.

4.2

Change the exercise order

Is the machine you wanted taken? Change the order without losing what you have logged.

  1. Tap Reorder, at the top of the list.
  2. Drag by the handle or use the arrows to move each exercise up or down.
  3. Tap Done.

Tip: The order you choose here applies to this workout only. To change it for good, edit the workout on the Workouts tab.

4.3

Finish and see the summary

When you are done, Attos saves the workout to your history and shows the result.

  1. Tap Finish, in the top right corner.
  2. The summary shows duration, total volume, sets and exercises done.
  3. Records you broke and achievements you unlocked in this workout appear right below, with the XP you earned.
  4. Tap Back to workouts to leave.

Tip: To leave without saving, tap the back arrow at the top of the workout and confirm that you want to discard it.

4.4

Share your workout

From the summary you can create a card with the workout’s numbers.

  1. On the summary, tap Share.
  2. Swipe sideways to see the card layouts.
  3. Pick a style: Color, Dark, Light, Transparent or Photo, which uses one of your pictures as the background.
  4. Tap Share to send it to another app, or the button next to it to save the image.
Chapter 5

AI Coach

An assistant that knows your profile: it answers questions and builds workouts.

5.1

Ask the Coach

AI Coach answers questions about training, nutrition and exercise form with your profile in mind.

  1. On the bottom bar, tap AI Coach.
  2. Tap one of the suggestions on the start screen, or type your question in the field at the bottom.
  3. Tap the arrow to send. The answer appears as it is written; meanwhile the button turns into a square that stops the answer.
  4. Under each answer there are three actions: copy the text, regenerate and report.
  5. The counter under the title shows how many messages you have left today on the free plan: 5 a day.

Tip: AI Coach can make mistakes. Use its answers as support and tap the flag to report an answer that looks wrong or inappropriate. An answer you stop midway does not use up a message.

5.2

Ask for a workout and save it to the app

When you ask for a workout, the answer comes with a structured workout card.

  1. Type what you want. For example: “Build a 45-minute chest and triceps workout”.
  2. The card shows the exercises with sets, reps and rest.
  3. Tap Save to My workouts. The workout now shows up on the Workouts tab.

Tip: Exercises that exist in the catalog come with video and instructions. The ones that don’t are saved as your own exercises.

5.3

Digitize a paper routine

Have a printed routine from your gym? The Coach reads the photo and builds the workout.

  1. Tap the camera icon, to the left of the text field.
  2. Choose Take Photo to open the camera or Photo Gallery to use a saved image.
  3. Send the photo. The Coach returns the workouts from the sheet as cards.
  4. Check the exercises and tap Save to My workouts.

Tip: Take the photo in good light with the whole sheet in frame. Handwriting that is hard to read can cause errors: check before you save.

Chapter 6

Nutrition

Three tabs: Diet, Water and Supplements.

6.1

Follow your targets and check off meals

The Diet tab shows your daily calorie and macronutrient targets and the day’s meals.

  1. Daily targets has calories, protein, carbs and fat, calculated for your weight and goal.
  2. Tap a meal to open it.
  3. Tap the circle on each food to mark it as eaten.
  4. Use the Add a food field to add an item to the meal.
  5. Tap New meal to create another one, or Restart the day to uncheck everything.

Tip: With Attos PRO, the Adjust with AI button builds a menu for your goal and lets you swap each food for an equivalent one.

6.2

Log water and adjust your goal

The ring shows how much you drank compared with the day’s goal.

  1. Tap one of the buttons to log: +200 ml, +300 ml, +500 ml or +750 ml.
  2. Under Today, the trash can deletes an entry you added by mistake.
  3. Tap Change goal to choose between the Recommended goal and a Custom one.
  4. Tap Save goal.

Tip: The recommended goal uses 35 ml per kg of body weight, between 1,800 and 4,000 ml, and updates by itself when you update your weight. A custom goal stays fixed at the value you choose.

6.3

Turn on water reminders

At the bottom of the Water tab you set when Attos should alert you.

  1. Turn on Water reminders to be alerted if you go too long without logging.
  2. Turn on Nudges to get an alert when your day is behind the goal.
  3. Tap Window and interval.
  4. Choose when your water day starts and ends, and the interval between alerts: 1 h, 1h30, 2 h or 3 h.
  5. Tap Save.

Tip: Every water entry restarts the count. Alerts arrive through the phone app; the first time, Android asks for permission to send notifications.

6.4

Add supplements and their times

The Supplements tab is your daily list of what to take.

  1. Under Add supplement, type the name and the dose, or tap one of the suggestions.
  2. Tap the time, to the right of the supplement, to set when to take it.
  3. Pick the time, or one of the shortcuts, and tap Save time.
  4. During the day, tap the circle to mark what you have taken.

Tip: An hour after its time without being checked, a supplement shows as late. If you take the same supplement more than once a day, you can add it twice, once for each time.

6.5

Supplement reminders and editing the list

Supplement alerts follow the times you set.

  1. Turn on Remind at the set time to get an alert at each supplement’s time.
  2. Turn on Nudges to be reminded an hour later, if you still haven’t checked it.
  3. To remove a supplement from the list, tap Edit and then the trash can.
  4. Tap Done.

Tip: Removing a supplement does not erase what you checked off on previous days.

Chapter 7

Profile and progress

Everything you have trained, in numbers, charts and achievements.

7.1

Understand the overview

Profile sums up your whole history in the app.

  1. At the top are your level and the XP left to the next one. Tap the XP to see how it is calculated.
  2. The counters show workouts done, total volume lifted, time trained and your streak in weeks.
  3. Consistency shows the last 12 weeks. Tap a day to see the details.
  4. Personal records lists your best exercises, with the estimated 1RM.
  5. Further down are your achievements and shortcuts to the detail screens.

Tip: You earn XP by completing workouts, breaking records and unlocking achievements.

7.2

See which muscles you train most

The Muscle distribution screen shows whether your training is balanced.

  1. On Profile, tap Muscle distribution.
  2. Choose the period: 7, 30 or 90 days.
  3. The body map colors the groups you worked most. Switch between Both, Front and Back.
  4. The list below shows the sets and the share of each group.
7.3

Track your body weight

The Weight and body screen shows your weight trend, without the day-to-day ups and downs.

  1. On Profile, tap Weight and body.
  2. Tap Log, choose the date and type your weight. The −1 to +1 buttons adjust the value.
  3. Tap Save weight.
  4. Choose the chart period: 30, 90 or 180 days.
  5. Tap Edit height to fix the height used for BMI.

Tip: Your latest logged weight updates the recommended water goal and your diet targets.

7.4

Check your workout history

Every finished workout is stored with all its sets.

  1. On Profile, tap Workout history.
  2. Use the search to find a workout or an exercise.
  3. Each session shows duration, sets and volume. Tap View sets to open the weight and reps of each set.
  4. The share icon creates the card for that workout.
  5. The trash can deletes the session from your history, after you confirm.
7.5

Unlock achievements

There are 16 achievements, for workouts done, volume lifted, consistency, records and habits.

  1. On Profile, tap View all, in the Achievements section.
  2. Filter by category: Workouts, Volume, Streak, Records or Special.
  3. Achievements in color are already yours. The others show your progress as a percentage.
  4. Tap an achievement to see what is left, the date you unlocked it and the XP it gives.
7.6

Share your month in review

Cards with your month’s numbers: workouts, volume, streak and record.

  1. At the top of Profile, tap the share icon.
  2. Swipe to choose the card.
  3. Pick a style: Color, Dark, Light, Transparent or Photo.
  4. Tap Share or save the image.
Chapter 8

Settings

Account, backup, athlete profile, reminders, theme and language. Open it with the gear at the top of Profile.

8.1

Account and cloud backup

Open Settings with the gear at the top of Profile. The Account group takes care of your backup.

  1. Tap Sign in with Google to turn on backup. If you are already signed in, you see the account name and the Sign out button.
  2. Tap Back up now to save a backup right away.
  3. On a new phone, sign in with the same account and tap Restore from cloud.

Tip: Backup is automatic: it runs when you sign in and after each workout. Restoring replaces the data on this device with the data from the cloud.

8.2

Update your athlete profile

The profile keeps your answers from the first launch. It personalizes your workouts, your diet targets and AI Coach’s answers.

  1. In Settings, tap Athlete profile.
  2. Update sex, age, weight and height.
  3. Change your goal, experience, days per week, training place, pain areas and diet.
  4. Tap Save profile.

Tip: In the same group, under Units, you switch between kilograms and pounds.

8.3

Reminders and quiet hours

The Reminders group controls every alert from the app in one place.

  1. Get reminders is the master switch. When it is off, Attos sends no alerts.
  2. Water and Supplements open the settings for each kind of reminder.
  3. Tap Quiet hours and set when the app should stay silent. The default is 10:00 PM to 7:00 AM.
  4. Tap Save.

Tip: Quiet hours apply to water reminders and to nudges. The time you set on a supplement is always respected.

8.4

Theme and language

In the Appearance and language group you choose how the app looks.

  1. Under Theme, choose System to follow your phone, or lock it to Light or Dark.
  2. Tap Language.
  3. Choose Device language, Português, Español or English. The change is instant.

Tip: Workouts, foods and other text you wrote yourself stay as they are. Catalog exercises and suggested workouts appear in the language you choose.

8.5

Delete your account and your data

You can erase everything Attos stores about you, whenever you want.

  1. In Settings, scroll to the bottom and tap Delete account and data.
  2. Read the warning: workouts, weight history, measurements and the cloud backup are deleted forever.
  3. Tap Delete permanently to confirm, or Cancel.

Tip: This can’t be undone. If you subscribe to Attos PRO, cancel the subscription in Google Play: deleting the account does not stop the billing.

Chapter 9

Attos PRO

The optional plan that unlocks unlimited AI Coach and an AI-adjusted diet.

9.1

Explore and subscribe to Attos PRO

Logging workouts stays free forever. PRO unlocks unlimited AI Coach messages and an AI-adjusted diet.

  1. In Settings, tap Explore PRO. The same screen opens when you tap a PRO feature.
  2. Compare the Free and PRO columns.
  3. Choose the Yearly or Monthly plan. The price comes from Google Play.
  4. Tap Subscribe to PRO and complete the purchase in Google Play.
  5. Already subscribed and switched phones? Tap Restore purchases.

Tip: The subscription renews automatically. To cancel, change your payment method or ask for a refund, use Manage on Google Play.