Brogression: Strength Training

Proven lifting programs and the conditioning that goes with them, run for you. Plus a HIIT timer, a Deck of Cards and the gym tools you used to need three more apps for.

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 conditioning goes on the same screen and in the same log.

Programs
- 5/3/1, Original 4-day and Beginners: training max at 85 or 90%, FSL, BBB or SSL, and assistance templates
- 5/3/1 Forever: leaders, anchors and the 7th Week, the way Wendler wrote them
- 8/6/3: one main lift a day in 8s, 6s and 3s, on the 5/3/1 training max
- nSuns 5/3/1 LP: two lifts a day, 17 sets, training maxes that climb off your 1+ sets
- GZCLP: three tiers a day; miss, and the reps change before the weight does
- Novice 3×5 (based on Starting Strength) and Classic 5×5 (in the style of StrongLifts 5x5): linear progression, 10% reset after three misses
- Build your own: your days, your lifts, each one auto-progressed or log-only, plus custom exercises and calisthenics or mobility days
- Double progression on Build your own, Novice and Classic lifts
Switch programs, change jumps, deloads, warm-ups and rest times whenever.

Today's session
- AMRAP sets show the reps you need for a PR
- Add, swap or reorder exercises, for today or for good, from a library filtered by muscle
- A rest timer that starts itself, beeps and buzzes when time's up and keeps the screen awake
- No signal in the basement gym? Log anyway. It syncs when you walk out.
- A summary with your PRs, your streak and what each lift does next time
- Find your max: work up to a 1, 3 or 5-rep max and set your training max from it. Or test a mile, 2k row or Cooper

Conditioning
- Your program's hard and easy days on Train: built in on 5/3/1 Forever, a plan to pick on Novice, Classic, GZCLP and nSuns
- Track a run, walk, ruck or ride by GPS, with splits and the shape of your route
- Or tap Conditioning, go, tap Stop: rucks, rows, sleds, next to your sets, with distance, effort and load
- Run PRs at the mile, 5k and 10k, row and ruck too, with a pace chart for each
- Timer: Tabata, Intervals, EMOM, AMRAP, For time or Repeats. It logs itself.
- Deck of Cards: one exercise per suit, the card's value is your reps

Brogress
- A streak built for shift work: weeks, not days, and one off week in eight is forgiven
- Clubs from 600 to 1,500 lb: your heaviest squat, bench and deadlift, added up
- Your whole career on one screen: how long you've been at it, your best lifts, your longest run, and 54 things to earn along the way
- Each lift on its own page: estimated 1RM and training max over time, rep maxes, PRs
- Share a session card for a post or a story, weights hidden if you'd rather

Bring your crew, or don't
Crews are invite-only, by code. No public profiles, no search.
- A feed of your crew's sessions: top sets, estimated maxes, PRs, clubs, streaks and the cardio after. Tap one to see every set
- A board per lift: who's gained the most in 90 days, and who's strongest.
- Challenges: set the rules, log attempts, a board keeps the best
- Report or block anyone, from their name or their post
Solo works too.

Tools
Plate loader, 1RM estimator, RPE chart, Wilks and DOTS, Navy tape body fat, pace, race times, rower splits, a write-up of every program the app runs, and a glossary for the new guy. Offline too.

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 ad tracking. We don't sell your data.

5/3/1 is by Jim Wendler, 8/6/3 by Brad Kaczmarski, nSuns 5/3/1 LP by Reddit's u/n-Suns and GZCLP by Cody LeFever. 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.