Strength training
The workout planner that plans every set.
Rep Labs works out your reps and weight from your own history and real strength standards, then rebuilds the plan after every session. Walk in, follow the numbers, log the set.
Free to log · The coach comes with a 7-day free trial
How it plans
Not a template. Your numbers.
A template gives everyone the same 3 sets of 10. Rep Labs gives you the weight you can actually lift today, and moves it when you do.
Planned from your history
Reps and weight come from what you've lifted before, measured against real strength standards.
Calibrated from session one
No history yet? Your first session calibrates the plan, so week two already fits you.
Corrects mid-workout
Lift more or less than planned and check-ins retune the rest of the session before your next set.
Plateaus and deloads
Plateau detection spots a stalled lift, smart deloads give you a lighter week when you need one, and comeback sessions ease you back in after time off.
Warm-ups, with a how-to
Warm-up sets are planned for you, and the warm-up has a How-to so you can see an exercise before your first set.
Plate math and timers
Plate math for every bar, a rest timer with haptics and chimes, and a 3, 2, 1 timer for planks and wall sits that logs the set at zero.
Your split, your gym
Train the way you already train.
Choose a split and the days you lift. The plan works around your gym, not the other way round.
- Push/Pull/Legs, Upper/Lower, Arnold or Full Body, or your own split.
- Tap to swap. Every exercise has an equipment-matched alternative.
- No leg press? Turn it off. Change your equipment right from the plan and those exercises swap themselves.
- Press to reorder when the rack is taken.
- Supersets and ab finishers, built in.
- Skip a day and the plan moves with you, so the session you missed is the next one up.
At home
Bodyweight and minimal kit
Home workouts run on the same engine as the gym plans: bodyweight and minimal-equipment programming that still progresses every session.
Athletic
Power, speed and agility
Athletic days for power, speed and agility, with Olympic lifts and station circuits for when you train for a sport, not just the mirror.
Progress
See every muscle climb.
- A body map with every muscle ranked from Novice to Super Soldier.
- Recovery windows per muscle, so you know what's ready.
- PRs and estimated one-rep max trends for every lift.
- One fitness score across strength, cardio and yoga.
From the guides
Lift smarter, with the research.
- Strength guideYour First 12 Weeks of Lifting: A Week-by-Week Beginner PlanRead on Rep Labs Fitness →
- Strength guideHow Long Should You Rest Between Sets for Muscle and Strength?Read on Rep Labs Fitness →
- Strength guideDo You Need to Train to Failure to Build Muscle?Read on Rep Labs Fitness →
- Strength guideFree Weights vs Machines: Which Builds More Muscle?Read on Rep Labs Fitness →
- Strength guideAre Deep Squats Bad for Your Knees? What the Research SaysRead on Rep Labs Fitness →
- Strength guideBench Press Form: 5 Fixes a Coach Would MakeRead on Rep Labs Fitness →
FAQ
Strength training questions.
Does Rep Labs make a workout plan for me?
Yes. Pick a split and the days you train, and Rep Labs plans every exercise, set, rep and weight from your history and real strength standards. Your first session calibrates the numbers, and every session after that is rebuilt from what you actually lifted.
Can I use my own split?
Yes. Choose Push/Pull/Legs, Upper/Lower, Arnold or Full Body, or build your own split. The plan follows whichever you pick.
What if my gym doesn't have a machine?
Tap to swap: every exercise has an equipment-matched alternative. You can also turn off equipment you don't have, right from the plan, and Rep Labs swaps those exercises for you.
Is strength logging free?
Yes. Logging and tracking every workout is free forever. Rep Labs Plus adds the adaptive coach, which plans and rebuilds your sessions, with a 7-day free trial.
Your whole week of training, in one app.
Free on the App Store for iPhone and Apple Watch. Android is coming soon to Google Play.