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Program builder

Build the plan.
Keep it with you in the gym.

Start from 29 built-in templates or create a multi-day plan. Keep exercise order, rep ranges, effort targets, rest, and progression settings connected to the workout you log.

Download for Android Get iOS launch updates

Android available now. iOS coming soon.

Upper · Hypertrophy

Week 6 · Day 1

Example

  • Incline DB Press

    Sets × reps: 3 × 8–12

    Effort: 1–2 RIR

  • Chest-Supported Row

    Sets × reps: 3 × 8–12

    Effort: 1–2 RIR

  • Cable Lateral Raise

    Sets × reps: 4 × 12–20

    Effort: 0–1 RIR

  • Skull Crushers

    Sets × reps: 3 × 10–15

    Effort: 1–2 RIR

13 working sets · ~52 min Swap exercise

A structured plan, with room to adjust.

Planning and training ask different things of a tool. A program needs ordered days, clear prescriptions, and progression settings. A session also needs to handle an occupied machine or an exercise swap without losing the planned work.

Iron Progression carries program days, exercises, and targets into the logging flow. Exercise swaps keep the planned slot accountable, so a change in equipment does not have to mean abandoning the session's structure.

What you can build.

  • 29 built-in program templates
  • Custom multi-day programs
  • Exercise targets, rep ranges, and RIR targets
  • Warmup, working, backoff, drop, AMRAP, myo-rep, rest-pause, cluster rows
  • Rest times, notes, tempo, supersets, and progression settings
  • Exercise swaps that keep the planned slot accountable

Choose a starting point, not a promise.

Templates include full-body, upper/lower, push/pull/legs, strength, hypertrophy, powerbuilding, dumbbell, and bodyweight options. Pick one that fits your equipment and the number of days you can realistically train.

Review the exercises and workload before you begin. A template is a framework, not an assessment of your technique, injury history, or recovery. You can also enter an existing coach-written plan rather than changing your training to fit a template.

New to progression rules? Read how double progression works before deciding when a target should move up.

Your next session starts here

Keep the plan and the session connected.

Build and log your program on Android. iOS coming soon.

Get it onGoogle Play

On iPhone? Get notified when iOS arrives.