The workout app for the gym you actually train at

What a gym app has to handle

• Every session opens with its weights

  Before you leave the house, the Dashboard shows today's session and the starting weight for each exercise. Tap Start at the gym and the first set is already filled in.

  

• A plan that only uses what your gym has

  Pick your equipment once, down to which machines and cables your gym has. Plans and swaps stay inside that list, so the app never schedules a machine your gym doesn't have.

• A machine is taken: swap it and keep going

  The swap picker shows replacements with the weight Coach would start each one at. Swap to a lift you've never logged that trains the same movement and its first weight is worked out from the one you swapped out.

• More than one gym, each with its own machines

  Save each gym you train at. Every machine remembers its own loads and records, because a leg press at one gym is never the same weight as another.

• Know how to do every exercise

  500+ exercises, each with an illustration, the muscles it works and your history on it, all available offline. The exercise library has full guides with video.

  

Gym sessions, as they really go

6 pm Tuesday: the cable stack has a line

Short Day 2 of the four-short-sessions plan, at peak hour. The pulldown and the cable station are both taken. The dumbbells are free.

Exercise	You logged	Next session	Why
Romanian Deadlift	185 lb, 10 / 10 / 10, 2 left	190 lb × 8–10	Top of 8 to 10 at the planned effort: one 5 lb step, reps reset to 8.
One-Arm Dumbbell Row	Swapped in for the pulldown: 50 lb, 12 / 11 / 10 per side, 1 left	50 lb × 11	The swap picker showed Coach's load for the row before you picked it. The weakest set made today's target of 10, so aim for 11.
Seated Dumbbell Overhead Triceps Extension	Swapped in for pressdowns: 30 lb, 15 / 15, 1 left	35 lb × 10–15	Top of 10 to 15 on both sets: next dumbbell up, reps reset to 10.

Two taken stations cost two taps, and each swap came with its weight. Nobody's waiting on you, and you're not waiting on them.

Two gyms: one near work, one near home

You train at both, and their leg curl machines feel nothing alike. Both gyms are saved in the app.

Exercise	You logged	Next session	Why
Seated Leg Curl	Work gym: 100 lb, 15 / 15 / 15, 1 left	Work gym: 110 lb × 10–15	Top of 10 to 15 on that machine, so that machine goes up a step.
Seated Leg Curl	Home gym: 80 lb, 12 / 12 / 11, 1 left	Home gym: 80 lb × 12	The home machine keeps its own numbers. The weakest set made today's target of 11, so the target rises to 12.

Each machine progresses on its own record. A heavy stack at one gym never inflates the other.

Day 3 of the 3-day plan: glutes and pull

On the 3-day plan for women below. The hip thrust is loaded with 2.5 lb plates, so one step is 5 lb.

Exercise	You logged	Next session	Why
Hip Thrust	Set 1: 185 lb × 15, 3 left (planned 1) · sets 2–3: 195 lb × 15 / 15, 1 left	200 lb × 10–15	Set 1 was clearly easier than planned, so set 2 went up: 185 × 47 ÷ 45 ≈ 193, loaded as 195. Both sets at 195 reached 15, the top of 10–15: one step up.
Leg Press	230 lb, 15 / 14 / 13, 1 left	230 lb × 14	The weakest set made today's target of 13. The weight holds; aim for 14.

When a lift is clearly easy, the app catches up fast. When it isn't, it waits for the reps.

Gym plans that open in RIRLift

• The best workout for full body, for your week

  Short sessions, 4 days a week

  Four short full-body sessions a week, mostly machines and cables. Built for a lunch break.

  4× a week · 60 sets a week · ~25 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

• The best workout for women, for your week

  Full gym, 3 days a week

  Three gym days with glutes and legs first, upper body every session. The glute day above comes from it.

  3× a week · 43 sets a week · ~40 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

• The best workout for full body, for your week

  Only 2 days a week, longer sessions

  Only twice a week? Every major muscle in both sessions, with squat, bench and leg press.

  2× a week · 45 sets a week · ~50 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

Make it fit you

• Set the time you have

  Ask Coach to shorten today and it previews a shorter session. Nothing changes until you tap Apply changes. The workout duration calculator shows what fits in 45 minutes.

• Keep the phone in your pocket

  The rest timer runs on the Lock Screen and in the Dynamic Island. With an Apple Watch, the whole session runs from your wrist.

• Get reminded on gym days

  Choose when you train. If two days pass with nothing planned, the Dashboard offers to pick a time and remind you.

• Bring a friend along

  Invite friends, even if they don't have the app yet. They see when you train, cheer finished workouts, and you can run a 7, 14 or 30-day challenge.

Questions

Read next

• The best workout for full body, for your week

  The short-session and two-day plans in full.

• The best workout for women, for your week

  The 3-day gym plan behind the glute-day example.

• Machines vs free weights: which builds more muscle?

  Which to pick on a busy gym floor.

• How long should a workout be?

  Fit your sets into the time you have.

• Lat pulldown alternatives for when the machine is taken or you train at home

  More swaps for when the pulldown is taken.

More ways lifters use RIRLift

• The gym tracker that turns your logs into your next weight

  Bring your old logs, chart every lift, and see a stall answered before it eats another month.

• The workout routine app that fits the days you can train

  A routine for 3, 4 or 6 days a week, and every lift's progress kept when you switch.

• The workout app for gym anxiety: know every move before you walk in

  Every exercise and weight decided before you arrive, so you never stand on the gym floor wondering.

• The full body workout app that knows what to lift each day

  Full-body plans for 2, 3 or 4 days a week, with each lift's weight set from your last session.

Every lifter and goal