Progress is a free workout tracker for iPhone and Android. It raises your weights, reps and sets automatically as you get stronger, calculates your plate loads, and builds AI-powered programs around you — so you can focus on lifting.
Log every set, rep, and weight with a clean, distraction-free interface — every rep tracked, rest timer built in.
Takes the guesswork out of your training — generate an AI program, workout, or nutrition plan built specifically for you.
Every workout logged. Every set recorded. Per-exercise charts show exactly how your strength has grown over time.
Apple Watch and Wear OS apps, Apple Health and Health Connect sync, and lock screen rest timers.
Free workout programs
Free programs for every experience level and equipment setup. Read how each one works, then import it into Progress in one tap.
The simplest effective way to start lifting: three full-body sessions a week.
View programMore volume and focus for lifters ready to train four days a week.
View programBuild muscle at home with just a pair of dumbbells. No bench needed.
View program
Workout Tracking
Advanced Training
Assign each set its own weight and rep target. A classic ascending pyramid starts light with more reps and works up to heavier weight with fewer reps — for example: Set 1 at 10 reps and 210 lbs, Set 2 at 8 reps and 215 lbs, Set 3 at 6 reps and 220 lbs, Set 4 at 4 reps and 225 lbs. The app tracks every set individually, shows which is next, and the plate calculator updates for each set's weight automatically.
Group two or more exercises together to perform back-to-back with no rest between them. During your workout, a bottom bar always shows which exercise is next in the sequence — so you never lose your place mid-set. Rest only starts after the full superset is complete.
The most important variable for building strength over time. Choose what goes up for each exercise — weight (for example +5 lbs for Squat, +2.5 lbs for Curl), reps, sets, or any combination — and the app applies it automatically after a successful session. Hit all your reps? It goes up next time. Fall short? It stays. Works with pyramids and supersets too. No manual tracking required.
Built for how you actually train
Duration exercises
Exercise library
Rest timer on lock screen
AI Coaching & Planning
Answer a few questions — your experience level, how many days a week you train, what equipment you have, your goals, and anything else the AI should know (injuries, preferences, schedule constraints). The AI builds a complete multi-week training program specifically for you: the right exercises, volume, and progression for your situation. Not a template. If something isn't right, ask the AI to adjust it.
Tell the AI what you're trying to achieve — muscle gain, fat loss, improved performance, or a combination — along with any dietary preferences, restrictions, or allergies. It builds a personalised nutrition plan with calorie targets, macros, and meal guidance matched to your goals. Export the full plan as a PDF to keep on hand wherever you go.
Have a conversation with a training coach that knows your history and program. Ask about exercise form, how to structure a deload, whether to increase volume, or anything else about your training. The answers are based on where you actually are — not generic advice.
History & Progress
Themes
Choose from four themes — Forest, Ocean, Bloom, and High Contrast — to personalise the look of the app.
Forest
Ocean
Bloom
Watch & Health
Apple Watch & Wear OS
Workouts sync to Apple Health on iPhone or Health Connect on Android automatically after every session.
Your rest timer stays on your lock screen while you recover, plus the Dynamic Island on iPhone.
See your next scheduled workout at a glance without opening the app. Available on iPhone.
Questions
Progress is a free workout tracker for iPhone, Apple Watch, Android and Wear OS that automatically increases your weights, reps and sets as you get stronger, calculates the plates to load, and uses AI to build workout programs around your goals, equipment, experience, age, injuries and anything else you tell it.
Yes. Progress is free to download and use on iPhone and Android, with no ads and no subscription. The AI features have daily limits: up to 3 AI programs or workouts and 3 AI diet plans a day.
For each exercise you choose what goes up and by how much: the weight (for example +5 lb on squats and +2.5 lb on curls), the reps (1 to 10 more per session) and the number of sets (1 to 5 more). When you complete every set of an exercise, Progress applies the increase for next time. Miss a set and it stays the same until you hit it. It works with pyramid sets (every set goes up), supersets (sets are added once every exercise in the superset succeeds) and assisted exercises (the assistance goes down instead).
Yes. The AI program builder asks about your goals, experience, how many days a week you train, session length and equipment (full gym, any home equipment or bodyweight only), then lets you add anything else it should consider: injuries, age, gender, training style, exercises you love or want to avoid. It builds a complete program from exercises in the Progress library, ready to track, and you can ask it to adjust anything.
Yes. Every plate-loaded exercise shows exactly which plates to put on each side for your target weight, on a barbell, a plate-loaded machine or anything else you load with plates. It updates for each set, including every set of a pyramid.
Straight sets, pyramid sets (each set with its own weight and reps), supersets (two or more exercises back to back, resting only after the round), timed exercises such as planks and wall sits, and bodyweight and assisted exercises. You can track in pounds or kilograms.
Yes. You can run your whole workout from an Apple Watch or Wear OS watch, with your weight, set count, rep target, rest timer and heart rate on screen. Workouts sync to Apple Health on iPhone and Health Connect on Android.
Progress your way. Free on iPhone, Apple Watch, Android and Wear OS — no ads, no subscription.