Bench100: 5x5 Bench Press

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