Strenos: Hybrid Lifter Tools

Train like a lifter, not a casual. Hybrid strength log, pro lifter programs, metcon timers and a readiness score that keeps you progressing without burning out.

A training log for lifters: barbell, weighted calisthenics and metcons in one app. Strenos works out today's weight, runs multi-week programs and shows whether your numbers move.

HYBRID SESSIONS Heavy sets, EMOM, AMRAP, Tabata, circuits and intervals in one workout. The logger takes weight, reps, RPE and effort per set, marks warm-up, working and drop sets, keeps notes and runs supersets in rounds. Timed blocks run full screen, and a finisher can be added mid-session.

FIVE STRENGTH PROGRAMS 5/3/1, nSuns, GZCLP, Texas Method and Smolov Jr. Each runs by its own math: the working max, the week or the session queue, and the set that decides the next weight. Enter your max once and every session arrives with exact weight, sets and reps.

Per program: working weight trajectory, what your plus sets proved against the max in force, the heavy day test, plan adherence, load risk by ACWR, recovery rhythm, a projection at your pace. At the end a report: what grew, what it cost, tonnage by week, the best set.

WHAT TO PUT ON THE BAR TODAY The exercise dossier gives weight, sets, reps and the reserve to keep, from your own history. Pick the prescription: Prilepin tables, a 5/3/1 wave, an RTS top set with backoff sets, DUP undulation. It builds the warm-up ramp and explains the choice in plain words: barbell, weighted pull-ups and dips, holds, zone work. A coaching layer names your cycle phase, flags a lift flat for weeks and keeps a weekly plan per muscle group.

The 1RM calculator adds Epley, Brzycki, Lander and a streetlifting formula that counts bodyweight for pull-ups and dips. Every percentage zone comes with the weight to load, and its warm-up pyramid copies into your workout.

HYBRID SESSIONS Heavy sets, EMOM, AMRAP, Tabata, circuits and intervals in one workout. The logger takes weight, reps, RPE and effort per set, marks warm-up, working and drop sets, keeps notes and runs supersets in rounds. Timed blocks run full screen, and a finisher can be added mid-session.

RECORDS THAT KNOW THEIR TYPE Rep maxes (1RM, 3RM, 5RM, any rep count), max reps at a given weight, timed holds, your own measures. A logged set lands in the right record by rule: up to five reps it is a rep max, above that it is max reps at that weight. Attach a video, the file stays in your own iCloud.

READINESS, CNS AND BODY A readiness score from seven factors: recovery, ACWR load ratio, sleep quality, monotony, load trend, training density and CNS reserve. It says when to chase a PR, when to hold and when to back off, and every factor opens with the research behind it. A form index holds the long line in one number. Bodyweight, measurements and lifting proportions (waist to height, waist to hip, shoulders to waist) with BMI and CSV export. Sleep and hydration feed readiness, Apple Health exchanges profile, heart rate and calories.

PROGRESS, UNITS AND DATA Keep the progress cards you need: tonnage, duration, RPE, effort, heart rate, calories, rounds, work to rest, tonnage per muscle group, plus weight and time under load per lift. Kilograms or pounds, and the smallest plate in your gym drives every number: the bar moves by two plates, a belt by one. Everything syncs through your own iCloud, backup includes record videos, and it works offline.

FREE AND PLUS Free forever: strength workouts, full history, all timers, Apple Watch, records, body measurements, the 1RM calculator, sharing, sync, widgets, weekly and monthly charts. Plus removes the counters: metcon and hybrid launches, every week of a program, year and all-time charts, the readiness breakdown, the dossier, per-exercise stats, record videos.

Strenos Plus is monthly, yearly or a one-time Lifetime purchase. Subscriptions renew unless cancelled at least 24 hours before the period ends.

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