How EMTA Works

What is EMTA?

EMTA (Eleven Minutes Training App) is a scientifically-optimized workout generator designed for busy high-performers who want maximum results in minimum time.

We analyze your available equipment, target muscles, and time constraints to build the most efficient training plan possible.

The Pareto (80/20) Principle

EMTA follows the Pareto Principle: 80% of your results come from 20% of your exercises.

We focus exclusively on S-Tier and A-Tier exercises—compound movements with proven high EMG (muscle activation) ratings. No fluff. No wasted sets.

Example: Instead of 10 exercises for legs, we prescribe 3: Barbell Squat, Hip Thrust, and Bulgarian Split Squat. These hit 94%+ of your lower body with maximum efficiency.

How to Build Your Plan

Step 1: Select Focus Zones

Click the muscle groups you want to train today. You can select as many as your time allows.

Step 2: Choose Your Equipment

Tell us what you have access to. The algorithm will only suggest exercises you can actually perform.

Step 3: Set Your Time Cap

How long do you have? EMTA will optimize volume (sets × reps) to fit your schedule.

Active Workout Mode

After building your plan, click "Start EMTA Session" to enter Focus Mode.

  • Each exercise is displayed with target sets, reps, and technique cues.
  • Log your weight and reps for each set.
  • Tap the ✓ button to complete a set—the rest timer starts automatically.
  • Use + / − buttons to adjust rest time on the fly.
  • Tap "Next Exercise" to advance through your workout.
Understanding Sets, Reps, and RPE
Sets: Number of times you perform an exercise (e.g., 3 sets).
Reps: Number of repetitions per set (e.g., 10 reps).
RPE (Rate of Perceived Exertion): How hard the set felt on a scale of 1-10. We recommend 8-9—meaning you could do 1-2 more reps, but no more.

Questions? Reach out or check the Settings page.