IRONBENCH

IRONBENCH is the dumbbell and bench workout plan for training at home, with your phone right next to the bench.

The week is already structured. Monday is a complete rest day. From Tuesday to Saturday, you work legs, mobility, back, shoulders, and your entire body. Sunday focuses on chest, triceps, and abs. Every workout day includes abdominal work. If you can't train one day, mark it as a rest day and come back whenever you want: the routine is preserved.

Each exercise displays its photo, the goal, the suggested weight, and the sets. You adjust the weight, mark the set upon completion, and the rest timer starts for your break. When you save the session, the volume only uses the completed sets, and the time is the actual elapsed time. A recorded rest period doesn't add weight. Your streak advances a maximum of once per day.

The technique section summarizes how to perform the bench and dumbbell movements. In the progress section, you record weight, waist, arm, chest, thigh, forearm, and body fat, and see how they change. The history saves each session with its date, minutes, and volume.

The workouts and measurements are saved on your phone. No account creation is required. The app displays a Google AdMob banner at the bottom, below the navigation, so as not to obscure sets, buttons, or the timer. The ad loads when an internet connection is available. The routine remains usable offline.

IRONBENCH is designed and created by EBYZOM E.I.R.L. It is not medical advice. Adjust the resistance to your fitness level and stop if you experience pain.