Stronq

A home for proven strength programs. Track lifts, follow progression, and stay consistent.

Proven programs. Beautiful execution. Stronq is built for lifters who want structure, not gimmicks — a calm, focused place to train and progress.

The work is already known. Decades of programming from coaches and researchers who actually moved iron have given us what works. Stronq treats those programs with respect: clean templates, accurate weight progression, and an interface that gets out of your way between sets.

DeLorme Classic (free) — The original progressive resistance method developed at Harvard Medical School. Three sessions a week, three ramped sets per lift. A timeless place to start.

DeLorme Yoked (Premium) — A modern expansion of the DeLorme principle for lifters who want more volume and a fuller split, while keeping the same disciplined progression model.

PHUL (Premium) — Power Hypertrophy Upper Lower. Four days a week, balancing heavy compound work with hypertrophy accessory training. A classic intermediate split for size and strength together.

Prehab PHUL (Premium) — PHUL with built-in joint care and movement quality work. Same training stimulus, kinder to shoulders, hips, and knees over the long run.

Candito 6-Week (Premium) — Jonnie Candito's intermediate strength program. Six weeks of structured intensity and volume waves to drive squat, bench, and deadlift forward.

Stronq calculates your next working weight based on how the last session went, so you arrive at the gym with the prescribed numbers already on screen. The rest timer runs as a Lock Screen Live Activity, so you can put the phone down between sets and still see where you stand. Workouts sync to Apple Health. Use kilograms or pounds.

Your data stays on your device. No accounts to create. No tracking. No feed. No streak shame.

Stronq is free to use with DeLorme Classic. A single $4.99 purchase unlocks all premium programs forever. No subscriptions.