Sthenos

Workouts, plans
and progress.

Plan sessions, log sets and review your training. Available on iPhone.

Download on the App Store Explore the app
Sthenos active workout logger showing sets, reps, RIR and rest controls

Inside the app

Home

Your training overview

Check your next workout, recent training and weekly volume.

Sthenos home with the active plan and recent training
Plans

Build and edit training plans

Browse plans or create your own. Adjust exercises, days and training blocks.

Sthenos training plan with weekly sessions
Exercises

Muscles, technique and alternatives

Look up equipment, target muscles and movement details.

Sthenos exercise detail with muscle groups and movement profile
Progress

Review each lift

See estimated strength trends, personal records and logged sets.

Sthenos exercise progress chart with estimated 1RM trend and history
Logging

Sets, reps and effort

Record weight, reps and RIR with previous sets alongside.

Sthenos active workout logger for Push Day
Rest

Time your rest

Use per-exercise rest timers and lock-screen controls.

Sthenos rest timer running during a workout
Training circle

Train with people you know

Share plans and follow training activity with your circle.

Sthenos accountability circle with training partners
AI tools

Help with plans and workouts

Use AI tools within planning, workout editing and exercise views. Review changes before applying them. Uses your own API key.

Training Plan Assistant opened from the Planning screen

Exercises

Search by muscle or equipment. Sign in to browse technique and sources.

Browse exercises →