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A strength plan that fits your week, your gym and your knees.

Flex builds your training around your goal, the days you have, the kit where you lift and anything that hurts. It checks in before you train, explains every change, and keeps every set on the record.

Not in the stores just yet. Tap a badge and we'll tell you the day it is.

Flex's Today screen: Week 3 of 12, Lower Body Day, five exercises for quads, glutes, core and hamstrings, 35 minutes at Commercial Gym. The daily check-in asks how you slept, with Poorly, OK and Well, then energy, body, mood and motivation. Below, a 14-minute warm-up with five prep moves, then Dumbbell Goblet Squat, 2 sets of 8 at 22 kg, and Start workout.

The plan

Built from your answers, not a template.

Tell Flex what you're training for, how many days you have and for how long, what's in each gym you use, and any injury or condition. It writes twelve weeks to fit: the lifts, sets, reps and rest, and a warm-up with your own physio moves in it.

  • Pick how you train. Upper / lower, push / pull / legs, full body and more, or take the one Flex picks and see why it fits.
  • Every gym has its kit. Switch location and today's exercises swap for what's there.
  • Weeks that move. Reach your reps and the weight goes up; the plan moves on as the weeks do.

The coach

It checks in before you lift.

Five quick questions before you train: sleep, energy, soreness, mood and motivation. On an off day Flex offers a lighter, low-impact or shorter session, or moves it to another day. Nothing changes unless you pick it.

  • Pain comes first. Say where it hurts and how much. Lifts that load a sore area start easier, and step back up only when your logs show it's ready.
  • A coach that explains itself. When a lift stalls it says what to try next and why, and you decide. During a workout: a line per set, only when something changes.
Flex's Coach tab, tracking 9 workouts. The coach writes: Romanian deadlift has been at 60 kg for three sessions. Drop to 55 kg for two sessions, add a rep each set, then climb back past it. Buttons: Sounds good, Keep 60 kg. Suggested questions include Why 22 kg on goblet squat today? and Anything to avoid with my knee?
Other ways to do today Keep as planned Lighter Low impact Move it Shorten it

The log

One tap a set. The rest takes care of itself.

Every set comes filled in from your plan, so logging it is one tap. Change a number on the big pad, and rest starts on its own.

  • A pad for between sets. Step the weight up or down, and carry a change to every set after it.
  • Rest on your Lock Screen. The countdown and your next set ride in the Dynamic Island.iPhone
  • Supersets in rounds. Flex walks you round them, with ramp-up sets kept apart from your working sets.
  • Reps left? Say how many you had in the tank, and the sets after it move to match.
Logging Dumbbell Goblet Squat: two ramp-up sets at 10 and 14 kg, then two working sets of 8 at 22 kg. The number pad is open on set 1's weight, with −2.5 and +2.5 steps, the coach's 22 kg, and Use for the sets after this one switched on.
Both ramp-up sets ticked off, and the rest timer counting down from 0:41 with −10s and +10s. Next: set 1 of 2, 8 × 22 kg. Set 1 asks Reps left?

The record

Every set, on the record.

Each exercise keeps its history: your heaviest set, estimated one-rep max, most reps and best session, a chart of where it's heading and the coach's read on it. Progress counts your workouts, your records and the weeks you've kept your streak.

  • Heaviest
  • Est. 1RM
  • Most reps
  • Best session
Barbell Romanian Deadlift's history: last time 6 × 60 kg, next 8 × 52.5 kg. Records: heaviest 60 kg for 8, estimated 1RM 76 kg, most reps 8, best session 960 kg. Six sessions, 12 sets since Sep 5, and a chart of the estimated 1-rep max, up 2.5 kg.
Flex's Progress tab: 9 workouts, 2 of 3 this week, a 4-week streak and 72 records. A calendar of the week with workouts on Monday and Wednesday, and past workouts below.

After the last set

Your workout goes where you want it.

Every workout you finish is sent on, so your rings close and your feed stays complete. Or share the session as a card: the stats, the exercises, or a sticker over your own photo.

  • Apple Health iPhone

    Workouts save to Health as strength training. Heart rate and weight come in only if you switch them on.

  • Strava

    Connect it once, and every workout you finish posts to your feed.

Not long now

Be there on day one.

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