IronFlow: Gym Strength Tracker

Google Sheets import, 5/3/1, nSuns, GZCLP, custom programs, 1RM tracking, offline logging, rest timer. Plan on desktop, log anywhere. Free to use.

IronFlow is a powerful strength training tracker designed for lifters who follow structured programming. Whether you run 5/3/1, nSuns, GZCLP, or your own hybrid program, IronFlow keeps your training organized and your progress measurable.

KEY FEATURES:

• Google Sheets Import — Move your existing spreadsheets into a proper training app. Import your programs directly from Google Sheets and start tracking immediately.

• Built-in Programs — Choose from popular templates including 5/3/1, nSuns, GZCLP, and more. Start training right away with proven programming.

• Program Builder — Create custom programs with any progression scheme. Define your own sets, reps, percentages, and deloads.

• 1RM Calculator — Track your estimated one-rep max across all lifts. See your strength progress over time with automatic calculations.

• Offline Support — Log your workouts anywhere, even without internet. Your data syncs when you're back online.

• Progress Tracking — View your lifting history with detailed set-by-set logs. Charts show your strength progression across weeks and months.

• Hybrid Training — Combine different training methodologies in a single program. Mix strength blocks with hypertrophy phases seamlessly.

• Rest Timer — Built-in timer keeps your rest periods consistent between sets.

IronFlow is built for lifters who care about their programming. No fluff, no social features — just serious training tools for serious lifters.