Fit for Sparta

There is one program in here and you can't change it. 112 days, five sessions a week, three tests. The logbook is built in. Month one is free.

Fit for Sparta is a fixed 16-week strength and conditioning program with a built-in log. The program is already written — five training days and two recovery days a week, for 112 days. The app’s job is to show you each day’s session and record what you did.

THE PROGRAM Barbell strength work on Monday, Tuesday, and Saturday. Power and intervals on Wednesday. Conditioning on Friday. Sessions run 40–75 minutes. The sixteen weeks are split into four blocks, with loads climbing from 60% to 95%+ of your max, and no session repeats across the whole program.

LOGGING Each session is written out block by block. Tap a line to check it off. On the main lifts you can tick off sets and enter the weight and reps you did — the app shows what you lifted last time next to the entry.

WORKING WEIGHTS If you enter your one-rep maxes, a prescription like “5×5 @ 75%” also shows the actual weight, in pounds or kilograms. If you don’t, you just see the percentages.

REST TIMER Where the program prescribes rest between sets, finishing a set starts a countdown that stays visible while you scroll.

BENCHMARKS Five tests — a 2,000m row, five minutes on an air bike, a front squat single, max strict pull-ups, and a 500m row — done in weeks 2, 10, and 15. The app records your results and shows what changed.

NUTRITION Six meals a day as a simple checklist, with calorie and protein targets scaled to your body weight. No macro tracking.

SCHEDULE The program is anchored to the start date you pick. The app opens on the current day, keeps count of any sessions you haven’t logged, and can restart the schedule from today if you fall off. There’s an optional daily reminder.

EQUIPMENT You’ll need a barbell and rack, a bench, a rower, an air bike, dumbbells or kettlebells, and a pull-up bar. Some sessions use a sandbag, sled, plyo box, or wall ball. A CrossFit-style or well-equipped garage gym covers all of it.

PRIVACY No account and no servers. The app works offline, and everything you enter stays on your device. No analytics, no ads, no tracking.

Fit for Sparta is for people who want to follow one demanding program start to finish, not build their own workouts. There’s no social feed and there are no streaks — just the program and your numbers.