For gym-goers who train with a goal
Stop Guessing. Start Lifting Smarter.
TenReps gives you a structured strength plan that adapts to your goal, schedule, equipment and recovery — so you always know what to do next.
Why TenReps
No more guessing what to do
You always know which exercise, how many sets, what weight, and how long to rest — today. TenReps also tracks your recovery so you never overload without realizing it.
Workout logging & editor
Log sets, reps, weights and completed sessions, and build or edit your own workouts.
Exercise library
Clear instructions for every movement — fully bundled, so it works offline.
Records & progress
Personal records tracked automatically across every exercise you log.
Summary & muscle load
A weekly training summary and muscle-load overview show your balance at a glance.
Plate calculator & rest timer
Know exactly how to load the bar, with a rest timer running between sets.
Adaptive weekly plans
Personalized, progression-based plans that adjust to your goal, schedule, equipment and recovery.
Follow a structured plan, set by set
TenReps makes logging fast and intuitive. You see your target weight and rep range, log the set, and move on. Each set is color-coded to show how well you hit the target — so you always know where you stand.
- Every set saved instantly — never lose a workout
- Rest timer between sets (smart rest tuned per lift in Pro)
- Weight suggestions based on your recent training history
Watch your strength climb
Track your progress over time and let TenReps surface every personal record automatically — filter by 1M, 3M, 6M, 12M or all-time and watch the trend line move.
- Estimated 1RM and 1RM / 3RM / 5RM / volume records
- See exactly how much stronger you've gotten — and why
- Training calendar and weekly streaks show your consistency
Set it up once — it keeps adjusting
With TenReps Pro, you set up your training once. TenReps builds your weekly plan and rebuilds it every week — based on what you actually completed, how hard your sessions were, and how your body recovered.
- Weekly check-ins based on what you completed and how you recovered
- Lighter weeks and return-from-break logic
- Adapts your plan when equipment is limited
For gym-goers who value quality training
Carefully engineered programming logic
No AI guesswork. TenReps runs on deliberate, rule-based programming logic — grounded in established strength-training research and refined through years of hands-on coaching by a certified personal trainer — so every choice it makes is made for a reason, not at random.
Every lift progresses by its own rules
Reps first, then load — but a heavy compound and a cable curl shouldn't progress the same way, so they don't. TenReps classifies every lift and applies its own rules for when to add weight, hold, or back off.
- On your big lifts, the weight goes up only when your first set reaches the top of the rep range — and no set fell short
- Smaller exercises get more time to improve before anything changes; your big lifts react soonest
- If you get stuck for a few sessions, it eases the weight back a little — and drops it more if you stay stuck
- Trying a new exercise? It suggests a sensible starting weight from similar lifts — and tells you how sure it is
Load only moves on real evidence — and steps snap to plates you actually have.
High confidence — same muscles and movement pattern.
Recovery is a signal, not a guess
TenReps watches accumulated stress — weeks spent building, stalled lifts, sessions that felt too hard, reported pain, missed days — and pulls back only when the case is strong. No fixed four-week cycle.
- Soft check around week 4, an explicit one around week 6
- Lighter weeks drop volume roughly 25–40% depending on urgency
- Took a break? It eases you back in stages — from ~65% up to full volume
- One tap of session feedback reshapes your next workout
Build, build, build — then a deload when stress is high, not on a fixed date.
Your goal shifts the threshold: strength training reaches a lighter week sooner than muscle-building.
Structured and balanced before you see it
Every week is built to hit weekly volume targets per muscle, balance push and pull, and rest each set by what it actually demanded — then checked for quality before it reaches you.
- Per-lift smart rest: heavier and harder sets earn more, capped sensibly
- Weekly hard-set targets per muscle, scaled to your goal and experience
- Exercises rotate for a reason — never randomly; favorites in, excluded out
- Picks your split from your weekly days: Full Body, Upper/Lower, Hybrid or Push/Pull/Legs
heavy compound
Rest is computed per set — the lift, the load, how it went, and how fatigued you are.
Shaded band = your weekly target range; the marker is where you landed.
Grounded in proven training science
Every rule above has a reason behind it. The way TenReps progresses your lifts, manages recovery and balances your week is built on principles established in published strength-training research — applied the way a coach would, not copied from a textbook.
More quality volume drives adaptation — up to a point. TenReps aims for the effective range, not the maximum.
The research behind it
Key references:
- Training volume & frequency — Schoenfeld, Ogborn & Krieger, dose-response meta-analyses (Journal of Sports Sciences, 2017; Sports Medicine, 2016).
- Rep ranges, overload & periodization — ACSM Position Stand, Ratamess et al. (Medicine & Science in Sports & Exercise, 2009; updated 2026).
- Effort & reps in reserve — Zourdos et al. (Journal of Strength & Conditioning Research, 2016); Helms et al. (Strength & Conditioning Journal, 2016).
- Strength estimates — the Epley (1985) and Brzycki (1993) rep-max formulas, used to calculate your estimated 1RM.
- Returning after a break — consistent with detraining research (Mujika & Padilla, Sports Medicine, 2000).
TenReps is built on these principles. It is not endorsed by or affiliated with these authors or organizations.
One app, three training goals to choose from
Your goal isn't just a label. It reshapes how TenReps programs your training — the rep ranges, the volume, your rest, how boldly it adds weight, and how it manages fatigue.
Strength
Heavier work in lower rep ranges with longer rest and patient, careful load increases. Your main lifts stay put so you can keep building on them.
Muscle growth
More volume across moderate rep ranges, with steady progression that keeps adding quality work over time.
General Health
Lighter, sustainable training with gentle progression, more variety, and earlier easy weeks — built to keep you consistent for the long run.
Certified Personal Trainer behind TenReps
“I train regularly, and I want to walk into the gym with a clear plan — never wasting time deciding what to do. TenReps always knows the smartest workout for me today. I built it to program your training the way I'd coach it.”
Lauri Aarnio
Built around your real life, not a rigid template
Your week bends to whatever today looks like — the equipment you've got, the lifts you'd rather do, and how you like to train.
- Limited equipment? The rest of your week rebuilds around what's available — keeping your loads and preferences
- Machine taken? Swap any lift — your history carries over and TenReps remembers your choice
- Edit any week — add, move or change workouts whenever you need
- Scales from beginner to advanced — volume, progression and exercise choice adjust to your level
Toggle what's available — the rest of your week rebuilds around it.
Your weight history transfers — and TenReps prefers your pick next time.
Every exercise, right in your pocket
A built-in library of exercises with clear instructions — fully bundled in the app, so everything works without an internet connection. Add your own custom exercises with photos when you need something the library doesn't cover.
- Clear instructions for every movement
- Add custom exercises with your own photos
- Works fully offline — no internet needed
Private by design
No accounts. No cloud. No tracking.
TenReps is fully offline by default. The exercise library, instructions and app logic all ship inside the app — and your training data is stored locally on your iPhone. When it's time for a new phone, built-in backup, export and import bring everything with you.
Free & Pro
Free Gym Tracker. Smarter Training with Pro.
Free
No subscriptionEverything you need to log and follow your training.
- Workout logging — sets, reps, weights, sessions
- Exercise library with instructions
- Personal records and progress tracking
- Rest timer and plate calculator
- 100% offline — no account required
TenReps Pro
$7.99 / monthAdaptive planning and progression, built around you.
- Adaptive weekly strength plans
- Personalized to your goal, experience, schedule, session length and equipment
- Progression-based targets for weight, reps and volume
- Weekly check-ins that adjust your plan by history and recovery
- Lighter weeks and return-from-break logic
- Smart rest timer between sets
- Adapts workouts when equipment is limited
- Automatic deloads when training stress builds up
- Eases you back in gradually after a break
- Starting-weight estimates for brand-new lifts
Take a look
See it in action
Weekly overview, strength index & muscle load
Track how much stronger you've gotten over time
Set-by-set logging with smart rest timer
Built-in exercise library with clear instructions
Weekly volume and full training history
Know exactly what to do — every time you walk into the gym
For iPhone · Free to download · TenReps Pro $7.99/month, 9-day free trial after your first workout · No credit card, no sign-up · Manage subscription via Apple