The workout app for home that plans around what you own

What a home workout app has to get right

• A plan for the gear in your living room

  Tell the app what you own once: a doorway bar, a set of bands, one kettlebell, nothing at all. Plans and swaps stay inside that list, so no session asks for a cable machine you don't have. The home workout plans open straight into the app.

• Ask for today's session in plain words

  Under Start empty workout, type the session you want: "30 minutes, bands and a pull-up bar, nothing that jumps." Coach builds it and shows a preview. Nothing changes until you tap Apply changes.

  

• Progress when there's no heavier weight

  Bodyweight moves progress by reps. When your weakest set hits today's target, the next target is one rep higher. When every set reaches the top of the range, it's time for a harder version or a loaded backpack. That's progressive overload without a rack of weights.

• Logging that stays out of the way

  Each set is prefilled from last time, so you mostly tap how many reps you had left. The rest timer fills the screen and runs on the Lock Screen, so you can stretch on the floor without unlocking your phone.

  

• Free, with no account and no ads

  Unlimited workouts, the progression, iPhone and Apple Watch, and up to 4 active routines are free. Pro adds more Coach conversations, unlimited routines and all-time analytics.

Three weeks of training at home, set by set

No equipment: one session in the living room

Running Bodyweight A from the no-equipment plan below on a rug, with the couch for nordic curls and the bottom stair for calf raises.

Exercise	You logged	Next session	Why
Push-Up	14 / 12 / 10 reps, 1 left	Push-Up × 11	Your weakest set hit today's target of 10, so the next target is 11 on every set.
Reverse Lunge	20 / 20 / 20 reps per leg, 2 left	Add a backpack	Every set reached 20, the top of the range. The plan's next step is a loaded backpack. Log its weight and the app moves it from there.
Nordic Hamstring Curl	4 / 4 / 3 reps, 2 left	Nordic Hamstring Curl × 4	The last set came up one short of 4, so the target stays. This one moves slowly for everyone.
Single-Leg Calf Raise	18 / 17 / 16 reps per leg, 1 left	Single-Leg Calf Raise × 16	The target was 15 and your weakest set beat it, so the next target is 16.

Nothing got heavier and every number still moved. Without weights, a rep is the step.

A doorway bar and a set of bands, week two

You added a pull-up bar and a stackable band set, and switched to the 4-day bar-and-bands plan. This is Upper 1.

Exercise	You logged	Next session	Why
Pull-Up	6 / 5 / 4 / 4 reps, 1 left	Pull-Up × 5	Today's target was 4 and every set got there. Next time, aim for 5.
Band Bent-Over Row	25 lb band, 18 / 17 / 16 reps, 1 left	25 lb band × 17	Not at 20, the top of the range, yet. Same band, one more rep on the weakest set.
Decline Push-Up	11 / 10 / 9 / 9 reps, 1 left	Decline Push-Up × 10	The target was 10 and your last two sets got 9, so it stays at 10.

Bands are logged by the resistance printed on them, so a row and a push-up follow the same rule.

Back after ten days without training

Work took over and two sessions didn't happen. The Dashboard noticed two days with nothing planned and offered to pick a time and remind you.

Exercise	You logged	Next session	Why
Push-Up	Last session: 16 / 15 / 14 reps, 1 left	Push-Up × 15	A skipped session changes nothing. You pick up with the target your last session earned.
Skater Squat	Last session: 9 / 9 / 8 reps per leg, 2 left	Skater Squat × 9	Ten days is under three weeks, so there's no easier week. After three weeks off, the app offers Ease back in instead.

Missed days at home don't reset you. The plan waits where you left it.

Home plans that open in RIRLift

• The best workout for home, with little or no equipment

  No equipment, 3 days a week

  The plan the first example uses: floor, a doorway, a couch and a step, three days a week.

  3× a week · 44 sets a week · ~35 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

• The best workout for home, with little or no equipment

  Pull-up bar and bands, 4 days

  The second example's plan: a doorway bar and bands, four days of upper and lower.

  4× a week · 58 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 home, with little or no equipment

  One kettlebell, 2 days a week

  One kettlebell and two days a week, for when time is the tighter limit.

  2× a week · 40 sets a week · ~55 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

Make it fit you

• List what you own, nothing more

  Choose your equipment in Settings: a pull-up bar, bands, a kettlebell, dumbbells, or none. Every plan and swap stays inside it, and adding a new piece later opens up more exercises.

• Short on time today

  Ask Coach to "shorten today to 20 minutes". It shows the shorter session as a preview, and you choose Apply changes or Adjust.

• Pick the days you'll actually train

  Set when you want to train and the app reminds you. Two days with nothing planned, and the Dashboard offers to pick a time.

• Use the Watch on the floor

  With an Apple Watch, logging and the rest timer run from your wrist, so the phone can stay on the shelf. It's optional; the iPhone app does everything on its own.

• Bring your old log

  Trained with Hevy, Strong or FitNotes before? Import the history and Coach reads it from your first session.

When a different app fits better

• You want follow-along video classes on the TV. A class app fits better.

Questions

Read next

• The best workout for home, with little or no equipment

  The three home plans in full, with every exercise shown.

• Bodyweight exercises: the 18 that build muscle, by muscle group

  The moves the no-equipment plan is built from, and how to make each harder.

• Resistance band exercises for every muscle, with the bands you own

  What bands do well, muscle by muscle.

• Progressive overload: a practical guide

  Why adding a rep counts, and when to change the exercise instead.

• Limited Equipment: Build Strength With Twice Weekly Training

  Getting strong with little gear and little time.

More ways lifters use RIRLift

• The home gym app that loads your own plates

  A rack, a bar and your own plates: weights rounded to what you can load, and a plan that skips the machines.

• The dumbbell workout app that knows when to grab the next pair

  One fixed pair or an adjustable set: plans that fit, and weights that step the way your dumbbells do.

• The calisthenics app for getting stronger one rep at a time

  Pull-ups, push-ups and holds: rep targets that climb each week, and weighted work when reps run out.

• The resistance band workout app that tracks every band

  Log each band by its rating, stack them, and move up when every set tops the range.

Every lifter and goal