GymRec: 5/3/1, PPL & nSuns

■ Auto-generate real training programs from your 1RM

GymRec is a workout tracker that automatically builds evidence-based strength and hypertrophy programs from your 1RM (one-rep max).

No more spreadsheets. Smolov Jr, Wendler 5/3/1, PPL (push/pull/legs), 5×5, GZCL, nSuns, PHUL, PHAT, German Volume Training — the app calculates everything. Every session tells you exactly what weight to lift and how many reps to hit.

■ Perfect for you if:
• You want to run 5/3/1 or PPL directly in an app
• You're tired of managing a training spreadsheet
• You want precise weights based on your 1RM every session
• You want to see your progress on a graph
• You want to keep each other going by sharing workouts with friends


■ Programs Included (all auto-generated from your 1RM)
◎Full Body (choose 2–3 days/week)
◎Upper/Lower split (upper body / lower body)
◎3-Day Split (Chest/Back/Legs)
◎5-Day Split
◎ Smolov Jr — bench press / squat peaking specialist
◎ Wendler 5/3/1 — classic strength program (BBB included)
◎ PPL (push/pull/legs) — 6-day split
◎ 5×5 — simple beginner strength routine
◎ GZCL — T1/T2/T3 three-tier structure
◎ nSuns 5/3/1 — high-volume variation
◎ PHUL — power & hypertrophy upper/lower split
◎ PHAT — Layne Norton's high-frequency program
◎ German Volume Training (GVT) — 10×10 hypertrophy
◎ Texas Method — intermediate weekly PR system
◎ Linear Progression (Starting Strength method)

Nutrition and recovery guides included with every program. Auto-optimized for your equipment (barbell, dumbbell, machine, cable, or bodyweight).

■ Key Features
◎ Fast logging — log exercise, weight, reps, and sets in a few taps. Interval timer with sound and background notifications.
◎ Form animations & anatomy — watch each lift as an animation. See target muscles on an anatomy diagram; tap to switch muscle groups.
◎ Stats & charts — volume trends, muscle group balance, and frequency heatmap.
◎ Personal records & achievements — automatic PR detection and achievement badges.
◎ Fatigue management — RPE input and per-muscle fatigue gauge to prevent overtraining.
◎ Body & progress photos — log weight and calories. Pose-guide camera for monthly same-angle comparison shots.
◎ Home screen widget — check today's routine without opening the app.
◎ Backup & data transfer supported.

■ Friends
Swap friend codes and you can see each other's workouts.

◎ Five leaderboards — BIG3 total, your max on any single lift, sessions, streak, and total volume.
◎ See exactly where you place, and how much is left to catch the person above you.
◎ Open a friend's workout set by set, warm-ups included, and see how it was built.
◎ Save one you like as your own menu and use it right away.

You choose whether your workouts are shared, and you can change your mind at any time. Turning sharing off also removes what you already shared.



Log it. Build it. Analyze it. All in one app. Train smarter with GymRec and keep growing.

Start with one set today.