Fitness for a brighter tomorrow
Your workout plan, food diary and progress tracker.
Start without an account.
Coming to iPhone. Built around you.
Start without an account
Your plan, food and progress
Coaching when you’re ready
The 3AF app
A workout you can follow. Food you actually eat. Progress you can understand. All in one place.
A starting point that fits
Your experience, available days and starting point shape your workouts and nutrition targets.
One set at a time
Exercises, sets, reps and suggested loads stay together. Log the work, take your rest and pick up where you left off.
Food without the friction
Log your meals and water, follow your calorie and macro targets, and see the day clearly. Optional Meal Scan helps with an estimate you can review and edit.
AI estimates can miss ingredients or portion sizes. You stay in control of what gets logged.
Your Weekly Review
Your workouts, meals and body updates build a clearer picture. See what 3AF learned, what to watch and your next useful step.
Example Weekly Review · Insights
Your logged average is close to the 2,000 kcal target for this example week.
Based on recorded meals. Unlogged meals can change the picture.
Example Weekly Review · Next step
For this example week, the review suggests keeping the current plan for another week.
Keep the workouts and nutrition targets you already have.
Log meals, workouts and your next body update.
Use the next review to see what changed.
An example next step. Your own review follows your records.
App screens use example records. Insights and Next step show an example review summary.
Meet Pocket
From your first plan to your next workout, Pocket is the familiar face beside you. A little guidance to get started, and a little celebration for the work you do.
Your buddy, from the first plan onward.
Meet Pocket as you build a plan around your goal and routine.
A familiar face for the next set, a rest break and a finished workout.
Pocket appears in optional Meal Scan and Ask 3AF tools. You review what gets logged.
Optional Plus toolsA simple rhythm
You don’t need to overhaul your life.
Start with the next
useful action.
Your goal, experience, schedule and starting point. A few questions to give your plan direction.
Your starting planFollow a workout. Log a meal. Check in with yourself. Keep the useful things together.
Your daily actionsReview the week’s records. See what is working and consider the next small adjustment.
Your weekly reviewTechnology, with a human side
Start on your own. Bring a trainer into the same app when you want more guidance and accountability.
Connect with your trainer to receive their workouts and nutrition targets. Your logs give them a clearer view of how you’re doing.
Start with 3AF
Connected coaching
Human judgement. Personal direction.
Workouts and nutrition, in one place.
Real records for a better conversation.
Same app. A more personal next step.
Built from real coaching
Client photographs from 3AF’s coaching practice. Different starting points. Different timelines. Individual results vary.
Photographs from March to May.
Photographs from January and June.
Front-view photographs, one month apart.
Side-view check-in photographs.
Back-view photographs, one month apart.
Before you begin
Clear answers. No guesswork.
Yes. Create a self-guided plan and track your workouts, food and progress on your device. Create an account when you want to sync your records or connect with a trainer.
Build a self-guided workout plan, log meals and water, record recovery check-ins and follow your progress through Weekly Review. Meal Scan and Ask 3AF are optional Plus tools.
No. Choose Fat loss, Muscle gain or General fitness. Your training experience and available days shape your starting plan.
No. Start with a self-guided plan. If you choose coaching, connect with your trainer in the app to receive their workouts and nutrition targets.
Meal Scan provides an estimate. Portion sizes, ingredients and cooking oils can be uncertain. Review and adjust the draft before saving. Manual food logging is always available.
3AF is in iPhone testing. Join the launch list and we’ll email you when access is available.
Your next chapter
Join the Malaysia launch list.
We’ll let you know when 3AF is
ready for you.
iPhone testing is under way.
Join for launch and access updates.