PHAT Workout Plan & Tracker vs PR Foundry

Free PHAT Workout Plan ------ With Precise Sets, Weight, Tracker & Timer ------ Enhanced with custom workout planner and HIIT programs. Plan and complete your PHAT workouts with utmost ease using the PHAT Workout Plan app. Boost your powerlifting and weightlifting with the 5-day PHAT plan (all-around split workout, hitting every main muscle group), then track and customize your PHAT (Power Hypertrophy Adaptive Training) workouts with the built-in custom workout planner. Reinvent your workouts and break the limits of your body’s strength with the PHAT workout plan app. ------------------------- PHAT WORKOUT PLAN APP FEATURES: ------------------------- ◆ PHAT WORKOUT PLAN FOR FREE Unlock the renowned Power Hypertrophy Adaptive Training (PHAT) workout plan at no cost, designed to optimize strength and muscle growth through a balanced blend of powerlifting and hypertrophy training principles. ◆ BEGINNER, 3-DAY WORKOUT PLANS Not ready for a full PHAT routine? Then, start your fitness journey with structured beginner workout plans spanning three days, created to introduce foundational exercises and techniques. ◆ INTERMEDIATE, 4-DAY WORKOUT PLANS Advance your fitness level with intermediate workout plans spanning four days, tailored to challenge and stimulate muscle growth while refining form and increasing exercise. ◆ ADVANCED, 5-DAY WORKOUT PLANS Elevate your training with advanced workout plans spanning five days, strategically designed to push experienced athletes to new heights. ◆ BUILT-IN HIIT PROGRAMS Enhance your PHAT workouts to build cardiovascular endurance and accelerate fat loss with our integrated High-Intensity Interval Training (HIIT) programs. ◆ ILLUSTRATIONS FOR EACH EXERCISE Visualize proper form and technique with detailed illustrations for each exercise within the PHAT workout programs app, ensuring safe and effective performance. ◆ VIDEOS FOR EACH EXERCISE Watch instructional videos demonstrating proper execution for every exercise. Have guidance and support to enhance your workout experience and optimize results. ◆ CUSTOM WORKOUT PLANS Adjust, enhance, and personalize your PHAT workouts to your unique goals and preferences. Use our custom workout maker to create fully customized workout plans, selecting from a range of exercises. ◆ OVER 100 BUILT-IN EXERCISES Explore a library of over 100 exercises integrated into beginner, intermediate, and advanced workout plans, as well as available for custom routines. ◆ TRACK PROGRESS FOR EACH EXERCISE AND WORKOUT PLAN Stay motivated and monitor your PHAT journey with progress-tracking features, enabling you to chart improvements in strength, endurance, and overall performance. ◆ BUILT-IN TIMER FOR STRUCTURED WORKOUTS Optimize your training sessions and stay disciplined with a built-in timer feature, ensuring precise timing for rest intervals and exercise durations to maintain intensity and efficiency throughout your workouts. ◆ ADD CUSTOM FINISHER WORKOUTS Cap off your training sessions with customized finisher workouts designed to target specific muscle groups and maximize muscle fatigue, helping you achieve greater gains and unlock your full potential. ◆ EQUIPMENT LIST Discover essential gym equipment recommendations to build your ideal home gym setup. ______________ EXTRA INFO The PHAT workout plan incorporates both Power Days and Hypertrophy Days. - Power Days Focus on heavy compound movements such as squats, deadlifts, and presses for upper and lower body. Aim for 3-5 reps for 3-5 working sets, resting adequately between sets. Rotate power movements every few weeks for consistent progress. Assistance exercises can target smaller muscle groups. Privacy Policy - https://www.appdiggity.com/privacy/ Terms of Service - https://www.appdiggity.com/terms/

PR Foundry is a strength app for powerlifters and serious lifters. Pick a program, set your maxes, and it builds your training week from the real published protocol. Log every set as you go, and it keeps score. Ten programs are included, each built to match how its author actually wrote it: Westside Conjugate, Sheiko, Smolov, Calgary Barbell, 5/3/1, nSuns 531 LP, GZCL, Classic Strength (Texas Method, Madcow 5x5, StrongLifts 5x5, Starting Strength), Bullmastiff, and Physique Forge — a 16-week bodybuilding program with 3, 4, 5, and 6-day splits. Most come with their known variants, like Sheiko 29 through 40, Smolov Jr., 5/3/1 Boring But Big, and the GZCL Rippler. Your week is generated from each program's own sets, reps, and percentages, then mapped to your 1RMs (with a Training Max where the program uses one). These are the actual programs, not generic logging dressed up with their names. TRACKING - One screen per exercise, with warm-up ramps and working sets - Log weight, reps, and RPE, then auto-advance to the next set - A rest timer that starts on its own and adjusts to the effort you logged - AMRAP top sets, plus paused, tempo, and drop sets; supersets and giant sets - A live PR banner when a set beats your estimated 1RM - Last session carries over, so accessory weights pre-fill - Weight suggestions when your logged RPE runs off target - Session duration and an estimated calorie burn on the summary YOUR WORKOUT, NOT THE APP'S - Swap any exercise mid-workout — main lifts included; warm-ups and reps carry over - Add or remove exercises and sets mid-session; changes never touch the rest of your week - Fix the weight on one set and the sets below follow - Delete a single set, or jot a note on an exercise - Create your own exercises on the spot, including cardio logged by time and distance HISTORY - Open any past workout laid out exactly as you trained it, plate math and all - Per-exercise history, one tap from the tracker - An exercise library with current weight, best set, and estimated 1RM per movement - Share a finished workout as an image card APPLE WATCH AND LOCK SCREEN - Live heart rate next to the rest timer — the watch app starts itself when you begin - An optional rest mode that ends when your heart rate recovers, not when a countdown runs out - A wrist tap when rest ends, and a chime through your headphones even on silent - A lock-screen Live Activity and Dynamic Island with the current set and rest countdown - Workouts saved to Apple Health with heart rate and energy TOOLS - A plate calculator that draws what to load on one side of the bar, from your own plates and bar weight - 1RM manager and calculator (Epley, Brzycki, Lombardi) - RPE and RIR calculator - Strength trends per lift and tonnage by week, exercise, and muscle group, with deloads called out - Body measurements over time - Your gym's entry barcode one tap away, at full brightness so the scanner reads it - Post workouts to Strava as structured strength activities, with heart rate and calories - Works in lbs or kg BRING YOUR OWN AI - Connect Claude, ChatGPT, or any assistant that speaks MCP to your account - It reads your real history — workouts, estimated 1RMs, body measurements — and writes programs back, week by week - AI programs run like the built-in ten: pick one, generate the week, and it flows into the tracker PRIVATE BY DEFAULT PR Foundry runs on your phone. There is no account to create, it works with no signal, and the app carries no analytics, ads, or trackers. Cloud sync, the AI connection, and Strava are all optional and off until you turn them on. Nothing leaves your phone unless you ask it to. Your training data stays yours, and you can export all of it to JSON or CSV whenever you want. Terms of Use: https://prfoundry.fit/terms Privacy Policy: https://prfoundry.fit/privacy PR Foundry gives you general strength-training information, not medical advice. Lift with good form and stop if something hurts.