IronCast

IronCast is a personal strength-training logger built for a strict two-workout split (A and B), alternated automatically based on your last completed session — not the calendar. Finish an A, the app queues up a B next. Skip a week, it still knows where you are.

HOW IT WORKS • Two workouts, seven exercises each. • Workout A: quads + push (Hack Squat, Bench Press, Incline Bench, Leg Extension, Tricep Pushdown, Lateral Raise, Hanging Leg Raises). • Workout B: pull + shoulders + biceps (Deadlift, Shoulder Press, Lat Pulldown, Seated Row, Bicep Curl, Lateral Raise, Hanging Leg Raises). • Two working sets per exercise. Set 1 is your top set; Set 2 is a back-off drop set at a per-exercise ratio. • Deadlift alternates heavy and technique every B session. Heavy day = 1 set. Technique day = 2 sets at 75 % of your last heavy.

AUTO PROGRESSION The app reads your top set and decides the next suggested weight: • Hit the top of the rep range → +1 increment next time. • In range → same weight, push for more reps. • Below range → drop one increment. No spreadsheets, no guessing. Every suggestion is based on the last time you actually trained that lift.

REST TIMER Per-exercise rest time, prescribed from the plan. Runs in the background, survives lock screen, fires a local notification when it's up. ±30 seconds and a skip button on the overlay.

PR DETECTION Weight PRs, rep PRs, volume PRs — caught automatically. Mid-workout PR triggers a brief overlay. Post-workout summary lists everything you broke.

ON-DEVICE ONLY No account. No cloud sync. No analytics. No ads. Your data is a single SQLite file on your phone. Delete the app and it's gone.

BUILT FOR ONE PERSON IronCast was built as a personal tool. The pre-seeded A/B split, rep ranges, rest times, increments, and back-off ratios reflect how I train. You're welcome to use it exactly as-is — the easiest way to get value from it is to blindly follow the defaults and let the progression engine drive. If you want to customise the split, templates can be edited, but you don't have to.