GymRec - Workouts & Plans

Build your training program from your 1RM — automatically.

GymRec calculates evidence-based programs from your 1RM (one-rep max): Smolov Jr, Wendler 5/3/1, PPL, GZCL, nSuns, PHUL, PHAT, German Volume Training, and more. No more spreadsheets — every session tells you exactly what weight to lift and how many reps to hit.

Perfect for you if:
• You want to run 5/3/1 or PPL directly in an app
• You're tired of managing a training spreadsheet
• You want precise weights based on your 1RM every session
• You want to see your progress on a graph
• You want to keep each other going by sharing workouts with friends

Programs Included — all auto-generated from your 1RM
•Full Body (choose 2–3 days/week)
•Upper/Lower split (upper body / lower body)
•3-Day Split (Chest/Back/Legs)
•5-Day Split
• Smolov Jr — bench press / squat peaking specialist
• Wendler 5/3/1 — classic strength program (BBB included)
• PPL — 6-day push/pull/legs split
• 5×5 — simple beginner strength routine
• GZCL — T1/T2/T3 three-tier system
• nSuns 5/3/1 — high-volume variation
• PHUL — power & hypertrophy upper/lower split
• PHAT — Layne Norton's high-frequency system
• German Volume Training (GVT) — 10×10 hypertrophy
• Texas Method — intermediate weekly PR system
• Linear Progression — Starting Strength method

Nutrition and recovery guides included with every program. Auto-optimized for your equipment (barbell, dumbbell, machine, cable, or bodyweight).

Key Features
Fast logging — log exercise, weight, reps, and sets in a few taps. Interval timer with sound and background notifications.
Form animations & anatomy — watch each lift as an animation. See target muscles on an anatomy diagram; tap to switch muscle groups.
Stats & charts — volume trends, muscle group balance, and frequency heatmap.
Personal records & achievements — automatic PR detection and achievement badges to keep you motivated.
Fatigue management — RPE input and per-muscle fatigue gauge to prevent overtraining.
Progress photos — pose-guide camera for monthly same-angle comparison shots.
Home screen widget — check today's routine without opening the app.
Backup & data transfer supported.

Train with Friends
Swap friend codes and you can see each other's workouts.
• Five leaderboards — BIG3 total, your max on any single lift, sessions, streak, and total volume
• See exactly where you place, and how much is left to catch the person above you
• Open a friend's workout set by set, warm-ups included, and see how it was built
• Save one you like as your own menu and use it right away
You choose whether your workouts are shared, and you can change your mind at any time. Turning sharing off also removes what you already shared.

Log it. Build it. Analyze it. All in one app.

Start with one set today.

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