4SETS

Lift heavy. Track simply.

Most lifting apps give you 1,400 exercises and a blank routine builder. That's why most people stop using them. 4SETS picks the program for you, advances the weight when you're ready, and gets out of your way.

Coming soon to App Store iOS first, Android shortly after.

Open. Lift. Done.

No setup screen. No daily picker. No decisions. Open the app, see exactly what to lift today, hit Start.

The bar moves up. You focus on form.

Hit your reps? +2.5 kg on compounds, +1 kg on isolations. Miss a rep? Same weight again. The math is automatic; the progression is honest.

Miss a day? The program forgives you.

The fourth session is Full Body on purpose. If your week falls apart, every major muscle group still gets touched. Real life and real lifting.

Sixteen movements. Picked, not generated.

Every major movement pattern. Every major muscle group. No filler. If you do all sixteen across a week, you've done every meaningful thing strength training can ask of you.

The program

Four sessions — Push, Pull, Legs, Full Body — four exercises each. Heavy compounds in the 4×5 range; hypertrophy isolations in the 4×10 range. You rotate through them in order. The app remembers where you are.

Auto-progression handles the math. Hit all your reps? The next session adds 2.5 kg on compounds, 1 kg on isolations. Miss a rep? Same weight again. Fail three sessions in a row at the same weight? The app drops you 10 % to rebuild. The bar moves up; you focus on form.

Form cues, primary/secondary muscle groups, and equipment substitutions are baked in for every exercise. No YouTube tab needed mid-workout.

What's in the box

Today's workout, in one tap

Open the app, see exactly what to lift, hit Start. No setup screen, no daily picker, no decisions.

Auto-progression

Weights advance every session you nail your reps. The math is automatic and the increments are conservative.

Smart deload

Stuck at the same weight for three sessions? The app drops you 10 % and rebuilds — no grinding, no plateau spirals.

Honest history

Every set, every workout. Total volume, hit rate, full breakdowns. Tap any past workout to see exactly what you lifted.

Cloud sync

Your workouts survive a phone wipe and follow you to a new device. Sign in once; your history is there.

kg or lb

Switch units any time. Storage stays consistent under the hood, display follows you.

What 4SETS isn't

Not a buffet. You won't browse 1,400 exercises looking for the perfect one. Sixteen are picked for you, and they cover everything you need.
Not full of paywalls. The whole program, history, and progression are free. We may add a Pro tier later for advanced features, but the core stays free forever.
Not a social network. No feed, no kudos, no inflated numbers from strangers. Just your training, your history, your progress.
Not an ad platform. No banner ads. No interstitials between sets. No tracking pixels. Mid-workout focus stays with the workout.

Why we built it this way

Consistency beats optimization, every time, for almost everyone. The strongest lifters aren't the ones with the cleverest programs — they're the ones who show up. We built 4SETS to defend that fact.

Read the philosophy