AddPlate: Bench Press Programs

AddPlate is a bench press app built around one idea: pick a program, do what it says, and the weight goes up. Each session it calculates the weight, reps and sets for the day, and after you log your sets it decides the next weight and tells you why.

■ Easy to start
・Answer three questions (experience, goal, days per week) to get a recommendation
・Every program explains who it is for, how it progresses and what to watch out for
・Programs that are too demanding for your experience are not recommended

■ 8 programs
・Linear progression 5×5 (beginner)
・Double progression (beginner)
・GZCLP (staged: when you stall, drop the reps, not the weight)
・Smolov Jr (3-week peak)
・5/3/1
・Texas Method
・DUP (daily undulating periodization)
・RPE-based (weights follow how you feel)
Increments, deload rates and more can be tuned to you.

■ Plate math for your gym
・Register the plates you have (20/15/10/5/2.5/1.25 kg etc.) and your bar weight
・Calculated weights are rounded to what you can actually load
・Plates per side are shown as a picture and as numbers, including warm-up sets

■ Made for the gym floor
・Big weight display, one tap to log a set
・Enter reps only when you fall short
・Rest timer starts automatically, with a countdown in the Dynamic Island and on the Lock Screen
・The screen stays on during a session
・Apple Watch: start the session, log sets and follow the rest timer from your wrist

■ Rules with reasons
・At the end of a session you see whether the next weight changes, and why
・Rules the app added on top of the original program are labeled as such

■ History and planning
・Estimated 1RM chart, plus logged 1RM tests
・Month calendar of done, missed and planned days
・Edit past sessions, add notes, export CSV, back up and restore
・After a long break, a lighter restart is suggested with the reason

■ Privacy
No account. Everything stays on your device and nothing is sent anywhere.

The weights shown are a guide. Adjust them to how you feel and stop immediately if you feel pain.