Program Directory
Every built-in program is based on a method created by a real coach or lifter. Credit where credit is due — tap any entry to visit the original source.
Novice Linear Progression
Linear progression built around the squat, press, and deadlift. Novices add weight every session to drive rapid strength adaptation.
5×5 Linear Progression
Five compound lifts at 5×5 with simple +5 lb / session progression. One of the most popular beginner barbell programs on the internet.
5-3-1 Wave
A percentage-wave periodization system built around a Training Max (90% of 1RM). Weekly waves progress from volume to intensity across each cycle.
PHUL (Power Hypertrophy Upper Lower)
A 4-day upper/lower split combining power days (low rep, heavy weight) with hypertrophy days (higher reps, volume). This app's variants layer percentage-wave work on the main lifts.
Wave Periodization
A 16-week wave periodization program from Bromley's book 'Base Strength'. Volume accumulates across waves before peaking — 4×10 progressing to 4×4.
AMRAP Linear Progression
A beginner linear progression with an AMRAP (As Many Reps As Possible) final set. The last-set AMRAP drives progression and autoregulation.
Volume-Light-Intensity Method
An intermediate program with a Volume Day, Light Day, and Intensity Day each week. High volume on Monday drives adaptation; a new 5RM is attempted on Friday.
Conjugate Method
Pairs Max Effort days (heavy single progression) with Dynamic Effort days (speed work at 40–60% depending on the lift). Conjugate rotates lifts to avoid staleness.
Push / Pull / Legs
A classic organizing principle: pushing muscles one day, pulling the next, legs the third. One of the most enduring split structures in strength training.
Upper / Lower Powerbuilding
A 4-day upper/lower split combining heavy compound work with hypertrophy volume. A staple of powerbuilding programs.
Bro Split
The classic body-part split — one major muscle group per day. Long a favorite of bodybuilders for high-volume specialization.
Bodyweight Foundations
Equipment-free strength training using push-ups, pull-ups, squats, and dips. Calisthenics traditions date to ancient Greece and underpin most modern bodyweight programs.
LIIFT4 (Lift · HIIT)
A 4-day-per-week program combining weight lifting with high-intensity interval training. Each session runs warm-up → lift → HIIT → cool-down at a video-paced tempo. This app's auto-paced player follows the standard LIIFT4 interval structure.
Competition Peaking Block
A 3-week competition peaking block built on a linear decay of fatigue and concurrent consolidation of intensity. Week 1 tests heavy openers at 90–95%, Week 2 practices referee commands at 80–85%, and Week 3 tapers to dissipate residual fatigue so peak strength emerges on meet day. Deadlifts are dropped first (highest CNS cost), bench is trained closest to the meet (lowest systemic cost). This is a standardized powerlifting peaking approach used by competitive lifters worldwide.
Methods & Formulas
The app's calculators are built on published, peer-reviewed methods. Credit where credit is due — tap any entry to learn more.
Epley 1RM Formula
Estimates one-rep max from a set: w × (1 + reps/30). The app's default 1RM estimator, best suited to reps 1–10.
Brzycki 1RM Formula
Estimates 1RM as w × 36 / (37 − reps). Offered as an alternative estimator in Settings for lifters who prefer its accuracy at low reps.
Mifflin-St Jeor BMR Equation
The standard predictive equation for resting metabolic rate. The Calorie Counter uses it to compute TDEE from sex, height, weight, and age.
Navy Circumference Body-Fat Method
A circumference-based body-fat estimate from the U.S. Navy physical-readiness standards. Measurements uses it to derive body-fat % from waist, neck, and (for females) hip measurements.
Normalized FFMI
Fat-Free Mass Index normalized to a 1.8 m height. Measurements uses it to gauge lean-mass development relative to height.
MET-Based Energy Expenditure
Metabolic Equivalent of Task (MET) values from the Compendium of Physical Activities, used to estimate calories burned during cardio and resistance training.
Half-Bodyweight Hydration Heuristic
The common heuristic of drinking roughly half your bodyweight (in ounces) of water daily, adjusted for activity level. Used by the Hydration tracker.
Population 1RM Ratios for Accessory Load Prescription
Population-aggregate strength standards comparing machine compound lifts to their barbell counterparts. The accessory loading engine uses these ratios — Leg Press ≈ 1.90× Squat, Hack Squat ≈ 1.23× Squat, Chest Press ≈ 0.84× Bench — to prescribe accurate target weights for machine exercises that are biomechanically easier than the main lift. Without these corrections, guided movements like the leg press received absurdly light targets (30% of squat 1RM instead of ~120%).
Reps-at-Percentage Meta-Analysis
Meta-analysis showing that lifters perform significantly more reps at a given %1RM on the leg press than on free-weight squats or bench presses — confirming the leg press is biomechanically less demanding and supports higher absolute loads for accessory volume.
A note on attribution
This app implements simplified, tracker-friendly versions of these programs. Program names are trademarks of their respective creators and are used here for identification and educational purposes only; this app is not affiliated with or endorsed by any of them. The original methods — and the coaches who developed them — contain far more detail than any app can capture. If a program works for you, support the creator by buying their book, watching their content, or sharing their work.
