Popular Programs
Proven Programs
Start from 5/3/1, GZCLP and more, ready to run out of the box.
Fast Logging
Tap through sets with targets in view and rest timers built in.
Track Progress
Every session updates your projections and next-session targets.
Tailored to You
Set your numbers once, then progression adapts as you lift.
The app
See every rep, plan every block.
Plan on the web, train from a fast mobile logger, and watch your numbers climb.
Plan
Preview upcoming sessions and dial in your starting numbers.
Log
Log weights and reps fast, with rest timers between sets.
Progress
Watch strength climb across the block, lift by lift.
Programs
Popular strength programs built-in
Choose a curated strength program instead of building from a blank workout template. Set your inputs once, then let IronGains carry the progression from session to session.
The community-standard 3-day barbell routine: 3x5+ with AMRAP-driven progression.
Full-body novice linear progression with an AMRAP top set and simple 10% resets on a miss.
Two main lifts a day with First Set Last volume and a rolling training-max progression.
Tiered progressions for strength, volume and accessory work.
Boring But Big: standard 5/3/1 main work plus 5x10 supplemental volume.
Or write your own
Build a program from scratch in the designer, simulate every session, and project it out months ahead. Free, in your browser, no account needed.
Guided progression
Every session sets up the next.
Enroll once. IronGains keeps the loop visible and leaves the decisions to you.
- 1
Plan
Pick a program and set your numbers. IronGains lays out the targets for your next session.
- 2
Log
Run the workout. Log your weights, reps and RPE against their targets, and change anything on the fly.
- 3
Progress
Accept, edit or skip the program's suggestion. Your choice updates projections and next session's targets.
Back to Log· or adjust the Plan
Advanced customization
Pop the hood. Or don't.
Everyday lifters can just pick a plan and train. If you want to inspect or customize the logic underneath, IronScript keeps sets, reps, schedules and progression rules readable instead of hidden in a black box.
program "Linear Progression" {
schedule = [A, rest, B, rest, A, rest, rest]
state {
squat_w = 60
}
workout A "Workout A" {
exercise "Squat" {
count = 5
reps = 5
weight = squat_w
}
progress {
if all_complete {
squat_w = squat_w + 2.5
}
}
}
}Good to know