The workout app for men who want bigger lifts and more muscle

What to judge a workout app for men on

• It tells you the next weight

  Every working set is prefilled with a weight worked out from what you logged. Hit every set at the top of the rep range and it goes up a step; fall short and it holds while you chase one more rep. Sets that were clearly easy can jump two steps.

  

• It corrects mid-session

  First set flew up with 4 left? The next set goes up. Missed the bottom of the range? The next set comes down. It's worked out from the set you just did, not a max you tested months ago.

• Coach answers from your log

  Ask why your bench stalled, how your volume looks or to build a four-week block. Coach answers from your own sets, and any plan it writes is a preview until you tap Apply changes.

  

• Logging that keeps up between sets

  Weight and reps are prefilled, so most sets are one tap. The rest timer fills the screen and sits on the Lock Screen and Dynamic Island. With an Apple Watch you can leave the phone in your bag.

  

• A fair price

  Unlimited workouts, the weight engine and up to 4 active routines are free. Pro is $9.99/month or $79.99/year in the US for more Coach conversations, unlimited routines and all-time analytics.

Three weeks of real numbers

Upper/lower, 4 days: Upper A

Two years of lifting, chasing a bigger chest and arms. Bench, pull-ups and incline dumbbells lead the day.

Exercise	You logged	Next session	Why
Barbell Bench Press	185 lb, 10 / 10 / 10 reps, 2 left	190 lb × 6–10	Every set reached the top of 6–10 at the target effort: one plate step up, reps reset to 6.
Pull-Up	Bodyweight, 9 / 8 / 7 reps, 1 left	Bodyweight × 8	The weakest set hit today's target of 7. Bodyweight lifts progress by reps until you add weight.
Incline Dumbbell Press	Set 1: 60 lb pair × 12, 3 left (target 12, 1 left)	Set 2: 65 lb pair	Two more left than planned: 60 × 44 ÷ 42 ≈ 63, rounded to the 65s.

Three lifts, three different answers, all from the same rule. You never decided a weight.

Push/pull/legs: first squat set was too light

Three gym days a week. Leg day opens with squats at 6–10 reps, 2 left.

Exercise	You logged	Next session	Why
Barbell Back Squat	Set 1: 225 lb × 6, 4 left	Set 2: 235 lb × 6	You had 2 more reps than planned: 225 × 39 ÷ 37 ≈ 237 lb, rounded to 235 on your plates.
Barbell Back Squat	Set 2: 235 lb × 6, 2 left	Set 3: 235 lb × 6	Exactly on plan, so the weight holds.
Romanian Deadlift	185 lb, 10 / 10 / 9 reps, 2 left	185 lb × 10	The last set hit today's target of 9 but not the top of 8–10. Same weight, one more rep.
Lying Leg Curl	90 lb, 15 / 15 / 15 reps, 1 left	100 lb × 10–15	Top of the range on every set: up to the next plate on the stack.

A light first set doesn't waste the session. The rest of it is corrected on the spot.

Big-three block: the bench stops moving

Month four of the big-three plan. Squat and deadlift are still climbing; bench has gone three sessions without a new rep.

Exercise	You logged	Next session	Why
Barbell Bench Press	Three sessions at 245 lb, stuck at 4 / 4 / 3	Recap suggests 220 lb × 3–5	A measured stall. The recap offers about 10% lighter and you choose Deload or Not yet. Accept it and the rep target resets to 3.
Barbell Deadlift	365 lb, 5 / 5 / 5 reps, 2 left	370 lb × 3–5	Top of the 3–5 range on every set: one plate step up.

No deload on a calendar. One lift steps back when it stalls, the others keep going.

Plans for men that open in RIRLift

• The best workout routine for men, for your week

  Full gym, 4 days: chest, shoulders and arms first

  Four days, chest, shoulders and arms first. The first example above.

  4× a week · 71 sets a week · ~45 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

• The best workout routine for men, for your week

  Busy: 3 gym days, push/pull/legs

  Three gym days, each with one clear job.

  3× a week · 48 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 routine for men, for your week

  Stronger squat, bench press and deadlift

  Squat, bench and deadlift numbers first, with enough accessory work to keep building muscle.

  3× a week · 49 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

• Bring your history

  Import from Hevy, Strong or FitNotes and Coach reads your past lifts from day one, so the first weights come from your real numbers.

• Pick the Push pace

  Push takes bigger jumps and waits longer before suggesting a step back. Steady and Standard are there if you'd rather go slower.

• Set your plates

  The plate calculator shows what to load on iPhone and Watch. Pro lets you set your own plates and bar, so rounding matches your gym.

• Shorten a session

  Ask Coach to shorten today or swap a machine that's taken. You see the change first and approve it.

• Train with your friends

  Friends see when you train, cheer finished workouts and compete on a weekly board or a 7, 14 or 30-day challenge.

Questions

Read next

• The best workout routine for men, for your week

  All three men's plans in full, with a demo for every exercise.

• How to break a lifting plateau and start progressing again

  What to try when a lift stalls like the bench above.

• How RIRLift picks your next weight

  The full rule behind every number on this page.

• Strength calculator: how strong am I?

  See where your lifts stand before you start.

More ways lifters use RIRLift

• The workout app for men over 40 who still want to get stronger

  Back under the bar after years off? Light first weights, honest corrections on bad days, steady progress.

• The workout app for muscle gain that tells you what to lift next

  A plan for your days, weights that climb when your sets earn it, and measurements beyond the scale.

• The strength training app that turns heavy sets into your next weight

  Heavy sets of 3 to 5, a weight for every one, and a clear answer when a lift stops moving.

• 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.

Every lifter and goal