Workout tracker for iPhone
Progress,set by set.
Log every set next to last time's numbers, follow a plan made for you, and watch your strength climb.
43 exercises, each with a how-to, the muscles it works and a tier.
Browse the exercisesBefore. During. After.
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Before your workout
Pick a plan, or don't.
Follow one strength plan and one mobility + core plan, matched to your level and your days a week. Home always shows what's next. Or skip plans and log your own way.
See the plans -
During your workout
Log it in one tap.
Last time's weight and reps sit next to every set. Tap the check, the row turns green, and your rest timer starts on its own.
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After your workout
Watch it climb.
Estimated and real 1RM, rep maxes from 1 to 15, and a PR tag every time you beat your best.
Every number, tracked.
Progress and Profile keep every lift, weigh-in and measurement, so you can see what's working.
1-rep max
Estimated from your best sets, with real singles marked. Epley or Brzycki, your choice.
Rep maxes
Your heaviest weight for every rep count from 1 to 15, as a chart and a records table.
Body weight
Optional. Weigh in when you like and follow the trend over 1 month, 3 months or all time.
Measurements
Ten tape measurements, from waist to calf, each with a tip on how to take it.
Week at a glance
Workouts, time, sets per muscle and records for the week, the month or six months.
History
Every workout on a calendar, with its sets and records, and one tap to repeat it.
43 exercises, each rated
Every exercise has a tier.
Each one comes with a how-to, the muscles it works and a tier from S to C. Tiers are our own evidence-informed ratings of four things: stretch under load, stability, how easy it is to progress, and fatigue cost.
Seated Row
Tier S: Top pick
- Stretch under load
- 4 out of 5
- Stability
- 5 out of 5
- Easy to progress
- 4 out of 5
- Low fatigue cost
- 5 out of 5
A plan for every level.
Seven strength plans from two to six days a week, three mobility + core plans, and four quick workouts for when time is short.
Beginner, strength
Full Body Foundations
Three full-body sessions a week that teach the main lifts and build a base of muscle.
- Days a week
- 3
- Session
- 45 min
Beginner, strength
Two-Day Starter
Two machine-friendly sessions that cover every major muscle with minimal setup and low risk.
- Days a week
- 2
- Session
- 40 min
Beginner, strength
Home Starter
Three no-equipment sessions for training at home. All you need is floor space, a chair and a sturdy doorframe.
- Days a week
- 3
- Session
- 30 min
Intermediate, strength
Upper / Lower
Four days split into upper and lower body, so every muscle is trained twice a week with moderate volume.
- Days a week
- 4
- Session
- 60 min
Intermediate, strength
Full Body Hypertrophy
Three full-body days with a different exercise for each muscle every day, so each muscle is hit three times a week.
- Days a week
- 3
- Session
- 60 min
Advanced, strength
Six-Day PPL
Push, pull and legs, each run twice a week. High volume for lifters who recover well and can train most days.
- Days a week
- 6
- Session
- 70 min
Advanced, strength
Strength Block
Heavy, low-rep work on the squat, bench, deadlift and overhead press, with accessories that keep building muscle.
- Days a week
- 4
- Session
- 75 min
Beginner, mobility + core
Core & Mobility Basics
Two short sessions a week. Each one opens up your hips, spine and shoulders, then builds a core that braces well under load.
- Days a week
- 2
- Session
- 20 min
All levels, mobility + core
Daily Mobility
Five 10–15 minute flows a week that rotate through hips, spine and shoulders. Short and often beats long and rare.
- Days a week
- 5
- Session
- 12 min
Intermediate, mobility + core
Core Strength
Three short sessions that train everything your core does: bracing, resisting rotation, and curling the trunk under load.
- Days a week
- 3
- Session
- 20 min
Train for what you want.
Build muscle
Most muscle growth comes from 10–20 hard sets per muscle each week, stopping 0–3 reps short of failure.
Get stronger
Strength builds fastest with heavy sets of 1–6 reps, long rests and practising the same lifts often.
Lose fat
Your diet drives fat loss. Heavy lifting is what keeps your muscle while the fat comes off.
Muscular endurance
Sets of 15–30 reps with short rests train your muscles to keep going for longer.
Health and longevity
Two full-body sessions a week, plus regular cardio, cover most of the health benefits.
Training terms
Every word the app uses, from RIR to rep max.
En español, también.
Switch the whole interface to Spanish in Settings. Inside the app, exercise names, how-tos and guides stay in English; on this site you can read them in Spanish.
Ver la web en españolQuestions.
How much does Carga cost?
{{TODO}} Pricing isn't final yet.
Is Carga on Android?
iPhone comes first. Android comes later.
Do I need an account?
Yes. You sign up with your email so your workouts, routines and plans are saved. You can delete your account and everything in it from Settings at any time.
Kilos or pounds?
Both. Switch units in Settings, and plans and guides switch with you.
Can I build my own routines and plans?
Yes. Create routines, put them in order, set your days a week, and Home shows which one is next.
How are tiers decided?
Each exercise is scored on stretch under load, stability, how easy it is to progress, and fatigue cost. They're our own evidence-informed ratings, not a published standard. How tiers work