Ironleaf: Workout & Meal Plan

Ironleaf builds your training programme and your daily menu from one profile, so the numbers never contradict each other. It works entirely offline. No account, no ads, no subscription, no network requests at all. TRAINING THAT ADAPTS Answer four questions before a session — sleep, stress, soreness, energy — and the app adjusts that day's volume and weights. Slept five hours? Volume is cut by a quarter and the app says why. Sore shoulders? Exercises loading them step aside for a day or two. A PROGRAMME, NOT A LIST Two to six days a week, full body or a split, built around your equipment, your experience and your injuries. Progression is automatic: hit the top of the rep range on every set and the weight goes up next time. Every sixth week is a deload — volume drops, weights stay. 410 EXERCISES Every one has step-by-step technique and a breakdown of what usually goes wrong. Filter by equipment and location, swap any exercise mid-workout, see what it hits and what to do instead. FOOD FROM WHAT YOU ACTUALLY EAT Tick the foods you keep at home. The app assembles meals that land within 5% of your calorie target without shorting protein. Swap any item in one tap and the grams recalculate. 157 foods with household portions — a slice, a scoop, a handful. NUMBERS YOU CAN CHECK Calories use Mifflin–St Jeor, or Katch–McArdle when body fat is known. One-rep max estimates average the Epley and Brzycki formulas. Every screen says where its number came from. PROGRESS PER EXERCISE Pin the lifts you care about and see your own weights and reps over time — not an estimate. Bodyweight exercises are tracked in reps, because that is how they actually progress. CALENDAR A month at a glance: what is planned, what is done, what was missed. WIDGETS AND LIVE ACTIVITY Today's workout, calories and macros, and a water counter with a button right on the home screen. The rest timer runs on the Lock Screen. APPLE HEALTH Optional. Steps and sleep refine the readiness estimate, finished workouts go back into your rings. Everything stays on your device. Calorie targets and training programmes are estimates from widely used formulas, not medical advice.