Vires: Workout & Meal Plan

Vires is your personal trainer and nutritionist in one app. Answer a few quick questions and get a complete, personalized plan — workouts and meals — built around your goal, your equipment, your schedule, and your diet. No generic programs. No guesswork.

BUILT AROUND YOU • A quick setup creates your plan: pick your goal (build glutes & legs, lose fat, gain muscle, get stronger, or tone up), your experience level, the days you train, and the equipment you have. • Full gym, dumbbells, or just your bodyweight — your workouts fit what you've got.

TRAIN YOUR WAY — 8 TRAINING STYLES • Pick the split you believe in: Classic smart split, Full Body, and Upper/Lower are free; Push/Pull/Legs, the Arnold Split, the Bro Split, Strength 5×5, and Heavy Duty high-intensity training come with Vires Pro. • Heavy Duty (HIT): built on the big lifts — dips, pull-ups, squats — one all-out set to failure, slow negatives, and a coach that prescribes recovery, never junk volume. • Strength 5×5: the classic barbell A/B program with add-weight-every-session progression built in. • Every style adapts to your equipment and experience; switch anytime without losing progress.

WORKOUTS THAT ADAPT • Clear sets, reps, and form cues for every exercise, with a short how-to video you can watch right in the app. • Log weight and reps set by set, then tell Vires how it felt — it adjusts your weights over time so you keep progressing (smart progressive overload). Skip an exercise when you need to. • Swap any exercise for an alternative that works the same muscle, in one tap. • Your plan follows your focus — pick upper body and your week leads with it.

COMING BACK FROM AN INJURY? • Comeback mode builds a return-to-activity plan around your injury or surgery — knee, ankle, hip, back, shoulder, elbow, or hamstring. • Four phases (Protect, Restore, Rebuild, Return) that advance by a weekly check-in on pain, swelling, and a simple function test — never by the calendar. • A pain rule on every exercise. Not medical advice: your surgeon's or physio's instructions always come first.

MEALS MADE SIMPLE • A daily meal plan balanced to your calories, protein, carbs, and fat — portions sized to your targets, with a simple add-on like Greek yogurt or rice when you need a little more. • Built for your diet (omnivore, vegetarian, vegan, or pescatarian) and your allergies. • A grocery list built from your plan, with amounts for the whole week. • Don't like a meal? Swap it for another that fits (Vires Pro).

TRACK YOUR PROGRESS • Log your workouts and body weight and watch your strength climb. • Switch between pounds and kilograms anytime. • Make it yours with a choice of color themes.

YOUR PLAN, YOUR WAY • Change your training days, goal, or equipment whenever life shifts — your plan rebuilds and your progress stays. • Your free account syncs across your devices, so your plan is always with you.

VIRES PRO (OPTIONAL SUBSCRIPTION) • AI Coach that knows your exact plan and can adjust it for you • All 8 training styles, and the later Comeback phases • Meal swaps and step-by-step cooking instructions • Calorie and protein targets that update every time you weigh in • Add workouts from Whoop, Oura, Apple Watch, or Garmin screenshots New subscribers get a 7-day free trial, then $5.99/month or $40.99/year. Payment is charged to your Apple ID. Subscriptions renew automatically unless cancelled at least 24 hours before the end of the current period; manage or cancel anytime in your Apple ID settings. Terms of Use: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/ Privacy Policy: https://vires.web.app/privacy.html

Whether you're starting out or leveling up, Vires gives you a plan that fits your life — and changes with it.

— Vires provides general fitness and nutrition guidance for healthy adults and is not a substitute for professional medical advice. Consult a qualified professional before beginning any exercise or nutrition program. Questions? supportvires@gmail.com

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