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Steelrep 5 min read
The Logic Behind the Lift: Why We Built the SteelRep Protocol
Every rep should have a reason. We built the SteelRep Protocol because training deserves better than guesswork and generic plans.
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Track. Progress.
Repeat.
22 structured programs for strength, muscle, and powerlifting. Auto-progression tells you exactly what to lift next — and if you miss a session, your program waits. 7 programs free, forever.
14-day free trial of Pro · 7 programs free forever · Cancel anytime
22
programs
2-3
taps to log a set
$4.99
per month
Why lifters choose this workout tracker
22 built-in programs
From beginner 5x5 to advanced periodization — now including the Founders Powerlifting Series: four 12-week meet prep programs built for your first competition. Real programs designed by lifters, not generated by AI.
7 free forever · 22 with Pro
Log sets in 2-3 taps
The fastest logging in the category. Get in, log, get out. No menus, no searching — your next set is always one tap away.
Auto-progression
The app tells you when to add weight. No guesswork, no spreadsheets.
Works offline
Basement gym? No signal? No problem. Sync when you have connection.
Rest timer
Built-in rest timer between sets. Stay focused, stay on track.
No missed days
Miss a session? The app reschedules automatically. Your program adapts — your progress doesn't reset.
14 days of Pro, free
Try every program for 14 days, then $4.99/month or $39.99/year. Or stay on the free tier — 7 programs, forever.
Build your own
Create custom programs tailored to your goals. Add any exercise, set your own progression rules.
Built-in programs. Pick one. Start lifting.
Real programs designed by lifters — from beginner 5x5 to advanced periodization. Every program includes automatic progression tracking.
free intermediate
Founders Competition Foundation
Your first 12-week meet prep cycle. Master all three lifts and peak for competition.
3 days/week 12 weeks
pro intermediate
Founders Deadlift Peak
Double your deadlift frequency and peak for your first meet.
4 days/week 12 weeks
pro intermediate
Founders Bench Press Peak
Twice-a-week bench frequency to build a meet-ready press.
4 days/week 12 weeks
pro intermediate
Founders Squat Peak
Double squat frequency with variation work to build a competition squat.
4 days/week 12 weeks
free beginner
5x5 Power Builder
The classic barbell program that built generations of lifters.
3 days/week 12 weeks
free beginner
Linear Barbell Program
Lower volume, heavier loads, and barbell thrusters for explosive strength.
3 days/week 12 weeks
free beginner
Full Body Basics
Learn the movements. Build the habit. Then graduate to the barbell.
3 days/week 8 weeks
pro beginner
Joint-Friendly Strength 50+
Sustainable strength for the long game. Built for lifters who train smart.
3 days/week 12 weeks
The strength training app built for serious lifters
The dedicated lifter
Stop wondering what program to follow. SteelRep has 22 proven programs ready to go — just show up and lift.
The returning lifter (40+)
Getting back to lifting? SteelRep has joint-friendly programs designed for sustainable progress — not just what works for 25-year-olds.
The experienced lifter
Done with pen and paper? SteelRep logs sets in 2-3 taps and tracks progression across every exercise — without the bloat.
Ready to lift smarter?
Available now on iOS.
From the blog
Training philosophy, programming insights, and the thinking behind the lifts.
Junk Volume: How Many Hard Sets You Actually Need
More sets is not more muscle past a point. What the research says about effective weekly volume, where junk volume begins, and how to train with intent instead of just accumulating fatigue.
7 min read
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The Cube Method: Why Rotating Heavy, Volume, and Speed Work Builds Strength Faster
A deep dive into the Cube Method by Brandon Lilly — how the 3-week rotating wave works, why no single session type is enough on its own, and whether you are ready to run it.
8 min read
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Strength Training and Your Menstrual Cycle
How fluctuating hormones across the menstrual cycle affect strength, recovery, and fatigue — and how to structure training around them rather than fighting them.
11 min read
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