Free Gym workout tracker for Android. No ads.

A friend writes your plan. The app shows you how. You beat last week.

Progressive Overload is the gym tracker for people who do not know what to do next. Every exercise is shown, every set is remembered, and the number to beat is on screen before you lift.

Get it on Google Play See how it works

Free on Android, no ads. Coaching and challenges come with PO Pro.

  • 193 exercises
  • 73 animated demos
  • Works offline
An exercise page: an illustration of a pull-up, the muscles it trains, how to do it, and a button to swap it for another move
Home screen: a program split into training days, each exercise showing what you lifted last time
193
exercises in the library
122
illustrated
73
with a looping animation
58
need no equipment
0
ads in the app
How it works

Three steps. Every week.

Getting stronger is not complicated. Do a little more than last time, and keep doing it. The app handles the remembering.

  1. 1

    Get a plan

    Build your week into training days from 193 exercises, or hand the job to a friend who knows what they are doing.

  2. 2

    Log your sets

    Weight and reps, or time held, in a couple of taps between sets. Your last session is already on screen.

  3. 3

    Beat last time

    One more rep or a little more weight. Charts, records and a recovery map show the climb.

Features

Built for the gym floor,
not the couch.

Every screen below is the real app.

Coach mode PO Pro

Hand your plan to someone who knows.

Share your code with a friend and promote them to coach. From their own phone they build your week, and you just show up and lift.

  • Builds and reorders your training days, exercises and targets
  • Logs sets on your behalf and watches your progress
  • Remove them any time and their access ends immediately

Writing a plan for someone else? Read how to write a workout plan for a friend.

Friends and coaches screen: a friend marked as your coach, with your own share code blurred
Exercise library Free

193 exercises. See how every one is done.

122 are illustrated and 73 of those move, so you learn a lift without leaving the app to search for a video between sets. Each one lists the muscles it trains, short cues, and swaps for the same muscle when the machine is taken.

Animated demonstration of a kettlebell swing
Kettlebell swing
Animated demonstration of a lat pulldown
Lat pulldown
Animated demonstration of an incline dumbbell press
Incline DB press
Animated demonstration of a dumbbell lateral raise
Lateral raise

Filter by the kit your gym actually has, or tap a muscle on the body map to find what trains it.

Pull-up exercise page with its illustration, muscle tags, how-to cues and a swap button
Equipment filter: no weights 58, dumbbells 33, barbell 30, kettlebell 3, bands 1, cables 26, machines 26, cardio machines 7
Program builder Free

Your week, split into training days.

Build days, add exercises from the library and reorder them however you like. Every exercise shows what you did last time before your first set, so you always know the number to beat.

  • Tick off each exercise as you go, with a count for the day
  • Trend arrows show which lifts are moving and which have stalled
  • The program locks while you train, so nothing moves under your thumb
My Program: Extra, Wednesday and Sunday training days, with the last weight and reps for each exercise
Offline logging Free

Log a set in seconds. Even in a basement.

Sets, weight and reps, or time held for planks and carries. Quick buttons nudge the numbers so you are not typing between sets.

  • No signal? The set is saved on your phone and syncs when you are back online
  • Enter lbs or kg, and see both side by side
  • Unlimited logging, free. Every set you log is kept
Log a set: leg press, today, 3 sets, 200 lbs for 8 reps, with quick adjust buttons and a Log 3 sets button
Progress

Know you are getting stronger.
Not just hope.

The recovery map is free. The deeper analytics come with PO Pro.

Recovery map Free

See what is fresh and what you have neglected.

A body map colours every muscle by how long since you trained it, and updates as you log.

Recovery body map, front view, with muscles coloured by days since last trained
Overload score PO Pro

Spot a plateau before it costs you a month.

One score for your whole program, plus which lifts are progressing, plateaued or need attention.

Performance tab: overload score 82 out of 100, 8 of 11 exercises progressing, 1 plateaued, 26 new PRs
PRs and 1RM PO Pro

Records, estimated 1RM and a next move.

Weight, 1RM, volume and reps charted over time, with a suggestion for what to aim for next.

Exercise progress: from 90 lbs to a new PR of 110.2 lbs over 6 sessions, with a weight chart
Friend challenges PO Pro

Bet lunch on your next set.

Challenge a friend to a one-minute plank or three full pull-ups, and name the reward yourself. Accept, complete, verify: it all lives in the app, so nobody forgets who owes what.

  • Rewards you set, like "I buy you lunch"
  • Sent and received challenges, with their status at a glance
Challenges screen: a completed plank challenge and two in progress, with the sender's name blurred
On Google Play
Play Store panel, Every rep counts: logging a set with weight in kilos or pounds and reps
Play Store panel, Beat your last workout: strength over time, today's target and estimated one-rep max
Play Store panel, Know exactly what's next: an exercise page with illustration, muscles, instructions and alternatives
Pricing

Free to train. Pro to go deeper.

Everything you need to train is free. Pro turns your logs into analysis and brings your friends in.

Free

US$0forever

No ads, no trial clock, no credit card.

  • Unlimited set logging: reps, weight or time held
  • All 193 exercises, with illustrations and animations
  • Training days, find by muscle, equipment filter
  • Muscle recovery map
  • Charts from your last 8 sets of each exercise (every set is kept)
  • Works offline
Download free

PO Pro Best for progress

US$1.99/ month

or US$19.99 / year, about 16% less than monthly

  • Everything in Free
  • Your entire history, however far back it goes
  • PRs, estimated 1RM, volume and long-range trends
  • Overload score and plateau detection
  • Friends and coach mode
  • Challenges with rewards you set
Get it on Google Play

Billed through Google Play, cancel any time. Share your friend code: when someone subscribes with it, you get a free month of Pro (one per account).

The principle

What is progressive overload?

Progressive overload means gradually increasing the demand you place on a muscle, so it has a reason to adapt. In practice that is usually a little more weight, one more repetition, or one more set than you managed last time on the same exercise.

It is the principle underneath almost every strength programme ever written. The catch is that it only works if you know what you did last time. Beat a number you cannot remember and you are not overloading, you are guessing. That is the plateau most people hit, and it is a bookkeeping problem rather than a training one.

Progressive Overload is a free gym workout tracker for Android, made by an independent developer. It does that bookkeeping, and answers the question beginners actually have: what am I supposed to do, and how do I do it? New to all of this? Start with progressive overload for beginners.

FAQ

Questions, answered straight.

Can someone else write my programme?

Yes. Share your code with a friend and promote them to coach. From their own phone they can build and reorder your training days, pick your exercises and targets, log sets for you, and watch your progress. Remove them at any time and their access ends immediately. Friends and coaching are part of PO Pro.

Is Progressive Overload on iPhone?

Not yet. Progressive Overload is available for Android on Google Play.

Does it work without internet at the gym?

Yes. Your exercise library and your programme live on the phone, so you can browse and log with no signal. A set logged offline is saved on the phone first and syncs when you are back online.

Do I need a full gym?

No. 58 of the 193 exercises need no equipment at all, and the library filters by the kit you actually have: dumbbells, barbell, kettlebell, bands, cables, machines or cardio machines.

What is free, and what does PO Pro add?

The free tier includes unlimited set logging, all 193 exercises with their illustrations and animations, training days, find by muscle, the equipment filter, the muscle recovery map, and charts built from your last 8 sets of each exercise. Every set is kept. PO Pro costs US$1.99 per month or US$19.99 per year and opens your full history, personal records and estimated 1RM across all of it, the overload score and plateau detection, friends, coaching and challenges. Payment is handled by Google Play and can be cancelled at any time.

Does it show me how to do each exercise?

Yes. 122 of the 193 exercises are illustrated, and 73 of those also loop as an animation of the movement, so you can see how a lift is performed without leaving the app. Every exercise lists the muscles it trains and short cues, and the rest show a diagram of the muscles involved while the catalogue is drawn through one exercise at a time.

Are there ads?

No. There are no ads in Progressive Overload, and no ad SDK in the app.

What is progressive overload?

Progressive overload means gradually increasing the demand you place on a muscle so it has a reason to adapt. In practice that usually means adding a small amount of weight, an extra repetition, or an extra set compared to your last session for the same exercise. It only works if you know what you did last time, which is why tracking matters.

How do I apply progressive overload as a beginner?

Pick a small number of exercises and repeat them weekly. Record the weight and reps for every set. Next session, beat one of those numbers by a little: one extra rep, or the smallest weight increment on the rack. When every target rep feels comfortable, add weight and let the reps fall again. Progress is measured in weeks, not sessions.

Go and lift something.

Train smarter. Lift heavier.

Log your first set tonight, and next week you will know exactly what to beat.

Get it on Google Play

Free on Android. No ads. PO Pro is optional.

1 rep