# Bench100: 5x5 Bench Press — Lifting log & plan to 225 lb

> Lifting log & plan to 225 lb (iPhone/iPad app by nobutaka kawasaki.)

- Source: https://appshunter.io/ios/app/bench100-5x5-bench-press/id6815478380 (this page in markdown: same URL + `.md`)
- Developer: [nobutaka kawasaki](https://appshunter.io/developer/6797384563)
- Category: Health & Fitness, Sports
- Price: Free with in-app purchases
- Age rating: 4+
- Requires: iOS 17.0 · 6 MB
- Languages: American English, French (France), German (Germany), Italian, Japanese, Korean, Brazilian Portuguese, Chinese (Simplified, China), European Spanish, Chinese (Traditional, Taiwan)
- Released: 2026-10-02
- Data updated: 2026-11-06

## What is Bench100?

Bench100 is a 5×5 bench press program for anyone chasing a 100 kg (225 lb) bench.
The app is available in 10 languages: Japanese, English, Chinese (Simplified and Traditional), Korean, German, French, Spanish, Portuguese and Italian.

Most workout apps only record what you did. Bench100 tells you what to do: the weight and reps for every session. You lift it and tap the reps you got.

WEIGHT, DECIDED FOR YOU
• 5 sets of 5. Get them all and add 2.5 kg (5 lb) next time
• Miss a set and you repeat the weight
• Stall 3 times at the same weight and it drops 10% to rebuild
• Stall again and it drops 10% to rebuild again. With Plus, it switches to weekly progression (heavy, light and medium days)

NO GUESSWORK WHEN YOU STALL OR TAKE A BREAK
• When you're about to deload, after a break, or when you reach your goal, the app walks you through the next step with your own numbers
• It checks how many days you've been away and adjusts your restart weight
• New to benching? Start with a short prep phase: 3 sets of 10 with light weight

BUILT FOR THE GYM
• Today's weight and the plates per side, color-coded like competition plates
• Mark each set like referee lights: white for a good lift, red for a miss
• The rest timer starts on its own, and a bar at the top shows the time left even on other tabs
• When rest is over, you get a notification with your next set, even when your phone is locked (if notifications are on)
• Record videos to check your form or remember your max attempt, saved to Photos
• Works in kg or lb

LEARN WHY 5×5 WORKS
• Why 5×5 makes you stronger, and why 5 reps and 5 sets
• How lifts progress over months and years (charts redrawn from published data)
• Level check by bodyweight, an RM chart, and what a 100 kg / 225 lb bench really means
• Only the 4 basics for food, sleep and supplements
• The research behind every page, with summaries and links to the original papers

BENCH100 PLUS (OPTIONAL)
Everything you need to follow 5×5 to your goal (every session's weight, the guide, and rebuilding after a stall) is free.
With Plus:
• After stalling twice at the same weight, switch to weekly progression
• Build add-on exercises (accessories, paused bench, stall-breakers) into your daily workout, with automatic progression
• 3 weeks of peaking before your attempt, and 4-week waves beyond your goal, built into Today
• A projection to your goal: sessions, weeks and a date if you never stall
• Keep videos in the app with notes and look back on them (recording and saving to Photos is free)
• Rest time left and your next set on the Lock Screen and in the Dynamic Island, switching to "Rest's over" when it ends
• Home and Lock Screen widgets with your current 5×5 weight and progress to your goal
• AI coach: check in before you start and it adjusts today's weight and sets, with reasons. With sharp pain or an injury, it tells you to stop
The AI coach is included in monthly and yearly (up to 50 a month). One-time purchase owners get a trial (10 a month) and the AI coach option (monthly). Its answers are not medical advice. Not available in the EU, the UK or Switzerland.
If you've used Bench100 since 1.2 or earlier, weekly progression stays free for you. If since 1.1 or earlier, the projection and in-app videos stay free too.
• Monthly (first 14 days free), yearly, or one-time purchase
• Monthly and yearly plans renew automatically unless canceled at least 24 hours before the end of the period. Manage or cancel in iPhone Settings

PRIVACY
No account. Your records and videos stay on your device. The only thing sent off it is what you share with the AI coach, after you agree. You can export your records as CSV anytime.

Bench100 gives training guidance, not medical advice. If you have a medical condition or pain, talk to a doctor before starting. Use a spotter or safety bars.

Terms of Use: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/
Privacy Policy: https://nosunosukawa.github.io/bench100-site/privacy.html

## Pricing and in-app purchases

Base price: Free.

**Subscriptions**

| Subscription | Price | Period |
| --- | --- | --- |
| AI Coach Option | $0.99 | per month |
| Bench100 Plus (Yearly) | $9.99 | per year |
| Bench100 Plus (Monthly) | $1.99 | per month |

**One-time purchases**

| Purchase | Price | Type |
| --- | --- | --- |
| Bench100 Plus (One-time) | $19.99 | one-time |


## Is Bench100 safe?

Not enough ratings yet to assess Bench100.

## Is Bench100 legit?

Bench100: 5x5 Bench Press appears legitimate, with a few gaps. The AppsHunter Legitimacy Score for Bench100 is 65 out of 100 points across 7 verification signals from App Store and developer data.


## Version history (last 5 releases)

### 1.5 — 2026-10-27

• New: AI coach (Plus). Tap "Check in before you start" on Today, tell it how you feel (where it hurts and how much, your energy, a note), and it adjusts today's weight and sets, with reasons. With sharp pain, numbness or an injury, it tells you to stop instead
• The AI coach is included in monthly and yearly (up to 50 a month). One-time purchase owners get a trial (10 a month) and the AI coach option (monthly, up to 50 a month). The trial may end; if so, we'll tell you in the app at least 30 days before
• Nothing is sent until you agree, and you can turn it off anytime in Settings > AI coach. For ages 18 and over. Its answers are not medical advice
• The AI coach isn't available in the EU, the UK or Switzerland. Everywhere, buttons still adjust today's session by the app's rules
• Adjusted days now show in your history and weekly summary, with when you adjusted and to what weight. They don't count as misses

### 1.4 — 2026-10-18

• Bench100 now works with Next Total, our Big 3 app. With both installed, your Big 3 total shows in the second tab (your road to goal), and your bench keeps running here while it counts toward the total
• If you don't have Next Total yet, a short card introduces it on the same screen. Tap × to close it
• The app is now available in 10 languages: Japanese, English, Chinese (Simplified and Traditional), Korean, German, French, Spanish, Portuguese and Italian

### 1.3 — 2026-10-07

• For new users from 1.3, weekly progression after stalling twice at the same weight is part of Plus. If you've used Bench100 since 1.2 or earlier, it stays free for you. Without Plus, everyone can keep rebuilding with a 10% deload for free
• We reworded our first promise to "Anything you can use for free today stays free for you" (what's free for 1.2 users stays free)
• See rest time left and your next set on the Lock Screen and in the Dynamic Island. When rest is over, it switches to "Rest's over" and stays for a while (Plus)
• Home and Lock Screen widgets show your current 5×5 weight and progress to your goal (Plus)
• Switch tabs during rest and a bar at the top shows the time left. Tap it to go back to Today (free)
• A clearer Plus screen: the yearly price per month, how the free trial works (a heads-up 3 days before it ends if notifications are on), and, at a second stall, rebuilding and weekly progression side by side

### 1.2 — 2026-10-02

• Beyond your goal, keep climbing with 4-week waves (Plus)
• Peak for your attempt with 3 weeks built into Today (Plus)
• Export your records as CSV (in Settings, free)
• For new users from 1.2, the projection to your goal and keeping videos in the app are part of Plus. If you've used Bench100 since 1.1 or earlier, they stay free for you. Recording and saving to Photos is free for everyone
• Our 3 promises are now shown on the Plus screen and in Settings
• Fixed an issue where Plus could briefly show as not purchased right after buying
• The barbell drawing keeps the same bar length at every weight

### 1.1 — 2026-09-26

• English support
• Choose kg or lb (Settings > Weight unit). Switching converts your records too
• In lb, the goal is a 225 lb bench and plates are standard lb plates (45, 35, 25, 10, 5, 2.5)
• Weekly periodization now matches your training frequency if you bench 1–2 times a week
• Once you reach your goal, choose "Keep doing 5×5" or "Attempt" on the Today screen. Attempt day shows only the warm-up steps and the result
• The rest timer now appears below your work sets, so the set lights no longer shift

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## More apps by nobutaka kawasaki

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All apps by nobutaka kawasaki: https://appshunter.io/developer/6797384563

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*Data collected daily from the US App Store and indexed by [AppsHunter](https://appshunter.io/). User reviews are verbatim App Store reviews. Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-11-06.*