GYM LOG · WORKOUT PLANNER · TRAINING ANALYTICS
GET STRONGER.
ONE REP AT A TIME.
Aderap logs every rep you do — twenty-six data points per set, coverage across 29 muscles — and turns it into proof, in kilos, that the work is adding up.
ONE-TAP COPY OF ALL YOUR SETS
Every second spent typing between sets is a second not training. Start from last session's numbers and change only what changed.
WHAT YOU GET
POD 01 · STRENGTH
POD 01 · STRENGTH
ARE YOU ACTUALLY GETTING STRONGER?
Progress is real but invisible day to day, which is why people quit in month four convinced nothing is happening. The Strength Index answers it with one number: your estimated one-rep max across the lifts you train most consistently, averaged and set to 100 at the start of the range you pick. +28% means you are lifting about 28% more than you were. Every exercise keeps its own curve as well — heaviest set, estimated 1RM, volume, reps — and its personal bests.
The research
Strength keeps coming only with progressive overload — asking a little more of the muscle over time. You can only add to what you can see.
POD 02 · GOALS
A TARGET WITH A DATE ON IT
Chase a lift at a weight and reps, a lift as a multiple of your bodyweight, a number of workouts a week, or a weekly muscle-coverage score. After three sessions on a lift, Aderap fits a curve to your best estimated 1RM and offers three dates — Steady, Expected and Push. Commit to one and it stays put, and every week you can see whether you are ahead, on track or behind. A goal locks for seven days after a change, so it stays a goal instead of becoming a wish.
The research
Specific, challenging goals beat "do your best" — provided you get feedback on how you are doing. Monitoring progress toward a goal measurably raises the odds of reaching it.
POD 03 · LIFT MODE
KNOW HOW YOU TRAINED LAST
You walk up to the bar and can't remember whether it was 130 for 9 or 150 for 5. So you guess — and you always guess low. Aderap opens every set on the one you did last time: each set of last session in order, warmups marked apart from working sets, the one you're on highlighted, and your best session one tap away. Weight shows per side as well as total, so loading the bar is arithmetic you don't have to do, and the rest timer starts from the same screen.
The research
Recording what you do — self-monitoring — is the ingredient most consistently linked to programmes that work, especially alongside goals and feedback.
POD 04 · PRECISION
EVERY EXERCISE IS CONFIGURABLE
Bench press needs a bench angle. Cable rows need a cable height. A run needs distance, pace and time in each heart-rate zone — and most apps show you all of it anyway. Twenty-six fields, switched on or off per exercise, so the screen only ever shows what that one actually needs. Add a stretch and it opens on a single hold, not three sets of eight.
POD 05 · HELP ME CHOOSE
NOT SURE WHERE TO START?
Tell the plan guide how many days a week you can really train, what you are training for — strength, muscle or conditioning — and the equipment you have to hand. It filters and ranks the programs that fit, so you start on something built for your week instead of someone else's.
The research
Lack of time is one of the most consistently reported barriers to exercise — so a plan has to fit the days you actually have.
POD 06 · PROGRAMS
74 PROGRAMS. HERE'S ONE.
Athletic 3-Day Full Body: three sessions a week, ten exercises and about seventy minutes each. Day one opens with hip and thoracic mobility, then front squats, single-leg Romanian deadlifts and calf raises, weighted pull-ups and dips, and an overhead press. Every official program is written out like this, free to read, and goes into your library in one tap.
The research
Training a muscle at least twice a week grows more muscle than training it once — which is what a full-body split three days a week does.
POD 07 · SNAP A PLAN
BRING YOUR PLAN WITH YOU
A coach's PDF, a photo of a whiteboard, a screenshot of a program, a spreadsheet — retyping a plan by hand is where most people give up on it. Snap it instead: Aderap reads it, matches every exercise against your own list and lays the plan out on a review screen. Nothing is saved until you confirm it. Moving from another app? Import Your History is a separate, free step: your Strong, Hevy, FitNotes or Jefit export is read directly, and every past session comes with you.
POD 08 · RAMBLE
SAY IT INSTEAD OF TYPING IT
Talk through the session you just finished and it lands in today's log. Or say what you feel like training — "shoulders and chest" — and it picks the movements, weighted toward what you actually train and the plans you have built. You confirm before anything is saved.
POD 09 · SWITCH
RACK TAKEN? SWITCH IT.
The squat rack is busy and the plan says front squats. Tell Aderap what you've got to hand — dumbbells, a cable, a band, just the floor — and it swaps in an exercise that trains the same muscles.
POD 10 · COVERAGE
NEVER MISS A MUSCLE
Left alone, everyone trains what they enjoy — chest, biceps, the mirror muscles — and quietly skips rear delts and hamstrings for months. Every exercise carries a weighted score across 29 specific muscles, so the coverage map lights up what you actually hit this week on a 3D body, and six tiles — chest, back, shoulders, arms, legs, core — count how many of each group's muscles you reached. One out of five for back is hard to argue with.
The research
More weekly sets for a muscle bring more growth, in a graded dose-response — a muscle you never train is growth left on the table.
POD 11 · MACROS
EAT FOR THE SESSION YOU DID
Calories, protein, carbs, fat and fibre in the same app as your training, so the targets rise on the days you lift. Log a meal by photo, by describing it, or by scanning the barcode. The numbers come from two complete food databases, each used for what it does best: CIQUAL, France's national food composition table, for everyday foods in every common preparation, and Open Food Facts for packaged products by barcode.
The research
Eating enough protein — up to around 1.6 g per kg of bodyweight a day — adds to the muscle and strength you gain from training.
POD 12 · BODY
MEASURE WHAT THE SCALE MISSES
Weight is a trend, not a daily verdict, so Aderap shows the seven-day average against your goal. Tape measurements — neck, shoulders, chest, waist, belly, hips, glutes and both sides of each limb — are pinned where they belong on a 3D body reshaped to your own numbers, so you can see exactly where the centimetres are coming and going. Left/right balance and a body-fat estimate are worked out from the same tape. With Pro, Body Scan takes every one of those measurements from two poses in front of your phone — measured on the phone itself, by geometry, with no picture kept — and a timeline replays your 3D body across every day you measured.
YOUR TRAINING, ANY DEVICE
BUILT IN PUBLIC
THE ROADMAP
Here is exactly what we're building next, in the order we're building it. No dates promised — only priority.
PROOF YOU'RE PROGRESSING
Aderap already works out whether you improved after every session. It's kept that to itself for too long.
- Progress Proof — "up in 8 of your last 10 squat sessions"
- Regression Watch — three weak sessions in a row, flagged early
- One-tap logging — same as last time, confirmed not typed
- Last used — see when you last did an exercise, as you pick it
IPHONE & IPAD
The most-requested thing by a distance. A real App Store app, not a bookmark to a website.
- Everything the Android app does, natively
- One subscription unlocks every device — never a second payment
- iOS haptics, safe areas, and gestures that behave properly
THE WATCH APP
Log from your wrist while your phone stays in your bag. Version one does one job properly and nothing else.
- Galaxy, Pixel and TicWatch — standalone, no companion app
- Pair with a six-digit code, no passwords on a tiny screen
- Works with no signal — logs locally, syncs when you're back
- Rest timer that buzzes your wrist instead of a screen
DECISIONS, NOT DASHBOARDS
The hard moment isn't picking a program at home with a clear head. It's standing there mid-session, tired, with ten minutes left, thinking "…what now?"
- Finish Me — one button, the highest-value thing you can do right now
- Real volume per muscle — weighted by effort, not a naive set count
- Cold muscle nudge — "calves haven't seen a hard set in 12 days"
- Smart swap-in — machine taken? Here's what hits the same muscles
- "I've got 20 minutes" — a session built around your real pace
ON THE HORIZON
Wanted, honestly scoped, and not being promised for this year.
- Heart rate on the watch
- Home screen widget
- A real community layer
PRODUCT STANCE
WHAT WE'RE NOT BUILDING
STREAKS AND NAGGING
Aderap tells you something when there is something worth telling you. That is the entire notification policy.
ADS OR DATA SALES
The subscription is the business model. That's the point of having one. Your log exports in full, any time you want it.
74+ PLANS, FREE TO READ
LOGGING IS FREE. FOREVER.
30 DAYS OF PRO
No credit card needed for any of it. Every account gets unlimited logging for good, plus 30 days of Pro to feel the difference. After that it's €4.99/mo or €29.99/yr.
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