If you have access to a pull up bar, you can replace the Reverse Snow Angel and Superman Pull with Pull ups. This is the perfect workout to build muscle, improve form, and increase mobility. If you’re looking for more nutritional support, we suggest checking out our best meal delivery services for weight loss, or trying out Noom in combination with Reverse Health.

Step #8: How Many Days Per Week Should I Train?

Fitness Point is great for those who need a comprehensive exercise library and custom workout plans. It’s not as interactive as some competitors but is solid in content. Moreover, the app provides options to back up, export, and scrutinize your workout data across daily, weekly, monthly, or annual timelines through detailed statistics and graphs. This not only helps in tracking progress but also in overcoming mental blocks related to lifting milestones. JEFIT’s expansive exercise library, coupled with its robust community engagement, has breathed new life into their workout routines. Whether you’re just starting out in bodybuilding or looking to elevate your weightlifting game, Strong stands out as a top-tier bodybuilding app.

• Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK.
• We have a great beginner calisthenics workout plan for women and a beginner calisthenics workout plan for men.
• If you’re looking for sample workouts to build off of, take one of the 6 Workouts in our “Gym 101” guide.
• If you want to stretch this into a 30 day challenge, repeat the final week and add two extra rest or mobility days.
• Strong’s user interface is celebrated for its simplicity and speed.
• Additionally, the app has a clean and easy-to-use interface, making it easy for users to track their progress and stay on track with their fitness goals.

What makes a weight lifting app stand out?

Here’s our honest breakdown of ten workout apps we think are worth your attention — including our own — evaluated on ease of use, programming quality, video content, pricing, and real-world effectiveness. Ladder offers a unique, team-based approach to strength training that bridges the gap between generic fitness apps and expensive one-on-one personal coaching. It connects users with elite coaches who provide structured, progressive programs designed for specific goals like muscle building. This app is perfect for individuals who thrive on community motivation and expert guidance but want it delivered through a flexible digital platform. We have rigorously tested and analyzed the market’s top contenders to create a definitive list of the 12 best workout apps for muscle gain.

best free bodybuilding and weight lifting apps

They say the app has its strengths, like a focus on hypertrophy and individualized adjustments. It might be good for pure hypertrophy, but it might not be the best fit for everyone’s budget or training preference. For a detailed review, see our guide 7 Best Free Bodybuilding Apps to Build Muscle on a Budget. While the free plan has some limits, you still get more features for free than with the other apps we’ve reviewed. If you new to building muscle and you want the full story, you can check out my Definitive Guide to Muscle Hypertrophy Workout for Beginners.

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Below is a basic formula for you to determine how long you should wait between sets, but this can be adjusted based on your level of health. While it’s cool to add more specific core work to your program if you want to, squats, pull-ups, dips and deadlifts all do a great job of challenging your core to stay stable all on their own. If you do add in ab work, we recommend doing so at the end of your program so that you aren’t tiring out those muscles before doing your other big, compound lifts. Pick one exercise from EACH category above, specifically ones that scare you the least, and that will be your workout every other day for the next week.

Try Load Muscle Free

It tracks your workout history and uses muscle recovery data to recommend exercises and adjust volume. The AI responds to what you did yesterday rather than building a plan from scratch. Gymshark Training leverages the Gymshark brand’s massive fitness community to offer workout plans, guided sessions, and social challenges. The app includes plans for various goals and experience levels, backed by Gymshark athletes and trainers.

The Best Strength Training Program #8: Lyle McDonald’s Generic Bulking Routine

Our diverse team included clients spanning various ages and fitness levels to provide a broad perspective. We meticulously selected the 10 most popular and widely downloaded fitness apps, putting them through a rigorous testing process. The app takes into account various personal factors such as skill level, objectives, strength, weight, and height and then crafts a daily workout regimen for the gym or home. It provides a variety of pre-designed or customizable workout programs that can be tailored to fit any schedule, fitness level, and objective, all of which can be executed at home or while on the move. The app’s extensive database boasts over 800 unique exercises, encompassing cardio, strength, weight loss, HIIT, yoga, Pilates, and more. Besides JEFIT, Sworkit is on the list of a few popular free fitness apps that you can use safely and effectively, respecting the guidelines of the ACSM (American College of Sports Medicine) [1].

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The availability of both a mobile and web app makes it convenient to plan your workouts on a desktop and then track them on your phone at the gym. Building muscle requires consistency, progressive overload, and intelligent programming. While the core principles of hypertrophy haven’t changed, technology now offers powerful tools to apply them effectively. The right application can serve as a personal trainer in your pocket, meticulously guiding your sets, reps, and recovery to ensure you are constantly challenging your body to realistic expectations from workout apps grow. It’s for people new to strength training or who’ve never followed a structured strength training program but want to build muscle and strength.

Risky Exercises and Better Bets

We will pick 4 exercises and get really strong with those movements. Whatever your goals are, it’s good to write them down and be aware of what you’re trying to accomplish. Join over 2 million people getting our weekly evidence-based fitness tips as well as exclusive deals and discounts on our most popular products. We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity. Legion’s content is fact-checked and reviewed by a team of scientific, medical and subject-matter experts to ensure everything we publish is evidence based, trustworthy, and current.

When to Hire a Human Coach

To learn more about tracking your max lifts, see our guide to personal records. Supersets, very high reps and lower weights (or the converse, heavy weights and less reps), long and short rest periods, etc. The app then gave me several options for programs, ranked as beginner, intermediate, and advanced.

For device-specific guidance, explore our broader guide to evaluating top fitness apps. Caliber also allows equipment selection during setup, and its programs adjust accordingly. However, Caliber’s equipment adaptation is template-based rather than session-by-session AI-driven, meaning the program changes, but variety within that program is fixed. A corporate gym during the week, a home setup on weekends — Fitbod handles both without friction. Most competing apps require you to manually select a different program template for each setting, which is a meaningful usability gap.