Yes, Spotwell offers a free tier to get started. You can track meals, scan barcodes, and use basic features at no cost. Premium features like advanced AI rep counting and detailed form analysis are available with a subscription.

Do I need a wearable?

No wearable required. Spotwell uses your iPhone's camera and AI to count reps and analyze form. All you need is your phone — no additional devices or accessories.

How accurate is photo logging?

Our AI photo recognition is trained on millions of food images and provides accurate calorie and macro estimates. For best results, take clear photos in good lighting. You can always edit the results if needed.

Absolutely. All logged meals and workouts can be edited after logging. Adjust portion sizes, macros, rep counts, or any other details to match your actual intake or performance.

How does rep counting work?

Spotwell uses advanced computer vision and pose detection to track your movements in real-time. Simply point your phone at yourself during exercises, and the AI automatically counts reps and provides form feedback.

3-Day Split - Perfect for Beginners

Simple, effective workout split for consistent training

Discover the 3-day split - train 3 days per week and build muscle. Perfect for beginners or those with limited time. Get a complete program with exercises, sets, and reps. Track your progress with Spotwell.

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Step-by-Step Guide

1
Day 1: Full Body A
Train all major muscle groups with compound movements. Focus on squats, bench press, and rows.
2
Day 2: Rest
Recovery day. Your muscles need time to grow and adapt.
3
Day 3: Full Body B
Train all major muscle groups with different exercises. Focus on deadlifts, overhead press, and pull-ups.
4
Day 4: Rest
Another recovery day.
5
Day 5: Full Body C
Train all major muscle groups with a third variation. Mix of exercises from A and B.
6
Days 6-7: Rest
Two full rest days to recover completely.

Exercises Included

Full Body A

Sets: 3-4 per exercise

Reps: 8-12

Rest: 2-3 minutes

Squats, bench press, rows, overhead press, bicep curls, tricep extensions

Full Body B

Sets: 3-4 per exercise

Reps: 8-12

Rest: 2-3 minutes

Deadlifts, overhead press, pull-ups, leg press, bicep curls, tricep extensions

Full Body C

Sets: 3-4 per exercise

Reps: 8-12

Rest: 2-3 minutes

Mix of exercises from A and B with variations

Pro Tips

This split is perfect for beginners - you'll train each muscle group 3 times per week.
Focus on learning proper form before adding weight.
Allow at least one rest day between training sessions.
Track your workouts with Spotwell to ensure progressive overload.
As you get stronger, you can progress to a 4-day or 6-day split.

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Use Spotwell's AI rep counter and form analysis to perfect this workout. Download now and start tracking.

3-Day Split - Perfect for Beginners

Step-by-Step Guide

Day 1: Full Body A

Day 2: Rest

Day 3: Full Body B

Day 4: Rest

Day 5: Full Body C

Days 6-7: Rest

Exercises Included

Full Body A

Full Body B

Full Body C

Pro Tips

Related Workouts & Guides

Beginner Full Body

Upper/Lower Split

PPL Split

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