Brogression

It does the math. You lift the weight.

Brogression runs your strength program. Pick one, put in your numbers, and it tells you what to lift today. Log each set with a tap. When the cycle ends, your numbers move. The run, ruck or Tabata afterward goes in the same session.

PROGRAMS - 5/3/1, Original 4-day and Beginners: training max at 85 or 90%, FSL, BBB or SSL supplemental work, and assistance templates - Novice 3×5 (based on Starting Strength) and Classic 5×5 (in the style of StrongLifts 5x5): linear progression, with a 10% reset after three misses - Build your own: your days, your lifts, each one auto-progressed or log-only, plus custom exercises - Add calisthenics or mobility days to any program, alongside your barbell days Switch programs, change progression jumps, deload rules, warm-ups and rest times whenever you want.

TODAY'S SESSION - Day cards on the Train board, with the next one marked - Every warm-up and work set loaded to the bar and plates you own, per side. Tell it your plates, collars and smallest jump once, then never do the math again. - AMRAP sets show the reps you need for a PR - Joker sets for the days it's moving well - Add, swap, remove or reorder exercises, just for today or for the whole program, from a library you can filter by muscle - Planks, hangs and other holds log in seconds, with a timer - A rest timer that starts itself when you log a set, beeps when time's up and keeps the screen awake - Set and session notes - Pause a workout when you get called away. When you're back, a few warm-up sets get you to your working weight, or you can end the day there. - Log a session you forgot, on the day you did it - No signal in the basement gym? Log anyway. It saves on your phone and syncs when you walk out. - A summary at the end with your PRs

THE REST OF THE SESSION Cardio counts. Add a run, ruck, bike, row, swim, sled, sprints or anything else to the session, with time, distance, pace and easy or hard. Or run the interval timer: Tabata or your own work and rest rounds, with beeps, and it logs itself when you're done. A day that's only conditioning is still a session. It shows up in your log, on the crew feed and on the share card like any other.

PROGRESS - Rep maxes from 1 to 10 reps, plus estimated 1RM - Estimated 1RM and training max charts for every lift - A cycle view: every week and day of your program on one screen - Fix a set, fill in one you skipped, or undo your latest session - Share a session card sized for a post or a story, with weights hidden if you'd rather - An optional, private bodyweight and body-fat log

BRING YOUR CREW, OR DON'T Crews are invite-only, by code. No public profiles, no directory, no search. - A feed of your crew's sessions: top sets, estimated maxes, PRs and the cardio after - Respect: one tap to tell someone you saw the work - Two leaderboards, most improved over 90 days and heaviest estimated max. Hide yourself from them any time. - Challenges: set the rules, log attempts, and a board keeps everyone's best Solo works too. Everything outside the Crew tab works without one.

TOOLBOX 1RM estimator, RPE chart, plate loader, Wilks and DOTS, Navy tape body fat, and the interval timer on its own. Gym math, done for you. Nothing you type there is saved, apart from an interval run you choose to log.

YOUR DATA Bring your history in from Lift4Fit or a CSV file. Export to CSV or JSON any time. Delete your account from inside the app.

No ads. No tracking. We don't sell your data.

Free. Clock in.

5/3/1 is by Jim Wendler. Starting Strength is a trademark of The Aasgaard Company, and StrongLifts is a trademark of Mehdi Hadim. Brogression is not affiliated with or endorsed by any of them.

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