PushPullLegs
01
Push / Pull / Legs
A clear three-day rotation.
Strength training. Made personal.
BEAT
LAST TIME.
Log your sets. Turn what you actually lift into your next target. You approve the change.
Strength training for iPhone and Apple Watch.
YOUR NEXT TARGET
Previous target60 kg × 8
You lifted62.5 kg × 8
Suggested target62.5 kg × 8
Apple Watch included
Works offline
No ads. No tracking.
Free. Pro optional.
REST TIMER
1:12
Recover. Then go again.
Log→Rest→Review→Next session
Built for the set in front of you
MORE LIFTING.
LESS TAPPING.
Your target is ready. Your last set is right there. Log what you lift and get back to training.
01
Know your target.
Weight and reps are prefilled. Fine-tune them with big, simple controls.
02
Remember last time.
See what you lifted on the same set in your previous workout.
03
Log. Rest. Repeat.
Complete a set and your rest timer starts automatically, unless you turn it off. Follow it on your Lock Screen or Dynamic Island.
Log→Rest→Review→Next session
Then review. Your next target.
YOUR EFFORT.
YOUR NEXT
TARGET.
Your targets follow what you actually lift, from your first session to your next breakthrough.
You approve every suggested change. Accept it, adjust it or keep your current target.
How targets adjustSetting your first targets is always Free. Target suggestions are included in your first three workouts that have them, then with Pro.
Your first session sets the target.
Sets without targets take the values you actually lifted, included in Free.
60 kg × 8 becomes your target
Beat it. Approve what comes next.
Lift more than your target and SmartGains suggests what you actually lifted. Accept it, adjust it or dismiss it.
Previous target60 kg × 8You lifted62.5 kg × 8Suggested target62.5 kg × 8Miss it? Your target adapts with you.
Miss it once: off days happen, and your target stays. Miss the same set twice in a row: review a lower target before your next session.
Apple Watch app included
YOUR WORKOUT.
ON YOUR
WRIST.
Turn the Digital Crown. Log each set. Feel when it’s time to go again.
- Start, pause and finish your workout.
- Adjust weight and reps from your wrist.
- Track heart rate and active energy.
- Save to Apple Health and contribute to your Activity rings.
Phone optional. Focus included.
Sync your plan before you train without your iPhone. Results sync later; target suggestions are reviewed on iPhone.
No watch? Save your workout to Apple Health on iPhone.
SETREST
Start with a plan. Make it yours.
YOUR ROUTINE.
YOUR RULES.
Follow a program or build your own. Your next workout picks up where you left off — not where a calendar says you should be.
UpperLowerUpperLower
02
Upper / Lower
Alternate upper and lower body workouts.
Full BodyFull BodyFull Body
03
Full Body
A full-body workout, repeated through your rotation.
ChestBackShouldersArmsLegs
04
Bro Split
Chest, back, shoulders, arms and legs.
Pick up where you left off.
Create unlimited workouts with supersets, save programs, duplicate workouts and make your own variants.
Push→Pull · Next up→Legs
ADAPT TODAY’S SESSION
Machine busy? Do it later.Keep your workout moving.Move exercise ↓
A little flexibility goes a long way
BUILT FOR
REAL GYM
DAYS.
Your plan is a starting point. Make room for the workout that happens.
- Move an exercise later when equipment is busy.
- Build supersets and rest after the group.
- Add, skip or reorder sets and exercises.
- Find exercises or create your own.
- Start an empty session. Save it for next time.
582 exercises, explained
KNOW THE
MOVEMENT.
A library of 582 exercises, with the guidance to understand each movement and your own history to see how far you’ve come.
Barbell Deadlift
How toHistory
Instructions
- Stand with your feet hip width apart and the bar over the middle of your feet.
- Hinge down and grip the bar just outside your legs.
- Flatten your back, brace, and stand up by pushing the floor away.
- Lower the bar to the floor along your legs.
Your history
Last time 100 kg × 5Best set 105 kg × 5
582
Exercises to explore
See how it moves.
Video and written instructions, with common mistakes and benefits.
Know what you’re training.
Muscle groups and equipment, alongside your personal history for each exercise.
Every session adds to your story
SEE WHAT
YOU’RE
BUILDING.
Follow your records, revisit every set and see your progress over time.
- Personal records included. Track four kinds of personal record for eligible weighted exercises.
- A summary after every session: duration, sets, records and volume compared with last time.
- Your weekly streak and a calendar of every workout.
Charts with Pro: trends and the estimated 1RM line.PRO
All progress featuresIllustrative training data from SmartGains design screens. Estimated 1RM is an estimate, not a tested maximum.
HEAVIEST SET
62.5 kg
Your progress.
One set at a time.
PERSONAL RECORDS INCLUDED
↗62.5 KG × 8
A new mark in your training history.
Quick access
START YOUR NEXT WORKOUT FASTER.
Widgets
Small widgets show your next workout; interactive medium widgets add week dots and Start. Ready for Smart Stack and StandBy.
Siri
Start your next workout with your voice.
Live Activity
Keep your rest timer close, even with your phone locked.
Stay focused on what matters
YOUR TRAINING.
WITHOUT THE NOISE.
Train offline.
Your workout does not depend on the gym’s signal.
No ads. No tracking.
Your data is never sold.
Your data stays yours.
Export your training data or delete your account from the app.
Your data stays with SmartGains.
We never send your training data to an AI provider.
A complete training log. More when you want it.
START FREE.
GO FURTHER WITH PRO.
Your workouts and history stay yours. Pro adds the tools to look deeper and keep your targets moving.
SmartGains Free
FREE PLANFree
A complete training log. Apple Watch included.
- Unlimited workouts and programs
- Every preset program, plus your own exercises
- Logging, rest timer and supersets
- Apple Watch, widgets and Live Activity
- Full history, summaries and all four records, including estimated 1RM
- Data export
Target suggestions are included in your first three workouts that have suggestions. Setting your initial targets is always free.
SmartGains Pro
MORE INSIGHT. MORE CONTROL.Pro
Ongoing target suggestions. Deeper progress insights.
- Ongoing target suggestions, whenever your result justifies a change
- Progress charts and trends
- Estimated 1RM chart
- Workout version history
Upgrade to Pro in the app. 7-day free trial for eligible subscribers. The yearly plan renews unless cancelled.
No paywalls during a workout. If Pro ends, your workouts and history stay yours.
The price in your currency is shown in the App Store.
A few things worth knowing
GOOD
QUESTIONS.
The details, before your first set.
For iPhone with iOS 26.1 or later.
Apple Watch requires watchOS 26 or later.
Available in English.
Is SmartGains free?
Yes. Log workouts, build programs, use Apple Watch and keep your training history for free. Pro adds ongoing target suggestions, charts, trends and workout version history.
What does Pro include?
Ongoing target suggestions whenever your result justifies a change, progress charts and trends, the estimated 1RM chart and workout version history. Free includes target suggestions in your first three workouts that have suggestions.
What happens if Pro ends?
Nothing you created is deleted. Your workouts and history stay yours; suggestions, charts and version history return to the Free plan’s limits.
Do I need an Apple Watch?
No. SmartGains works on iPhone on its own. Apple Watch adds logging from your wrist, heart rate and active energy, and is included in Free.
Can I train without my iPhone?
Yes. Sync your workouts to Apple Watch beforehand, then complete your session without your iPhone. Results sync when you reconnect. Review target suggestions on iPhone.
Does it work offline?
You can log your sets and run rest timers offline. Your workout stays on the device and syncs when a connection is available. Account and subscription checks may need a connection.
How are new targets suggested?
SmartGains compares completed sets with their targets. When a set qualifies as an improvement, it proposes the result you actually lifted for next time. You can accept, edit or dismiss the suggestion.
Can I use my own workouts and exercises?
Yes. Create workouts and programs, add custom exercises, build supersets and adapt the session as you train. You can also start an empty workout and save it for later.
Does it work with Apple Health?
With your permission, SmartGains saves workouts to Apple Health. Apple Watch can record heart rate and active energy during your session and contribute to your Activity rings.
Can I export my training history?
Yes. Data export is included in Free. You can also edit finished workouts and delete your account from the app.
MAKE YOUR
NEXT SET COUNT.
Log your next workout.
Keep your progress moving.
iPhone + Apple Watch. Free, with optional Pro.