Strongsplit vs Substrato

Strongsplit is a precision workout tracker built for lifters who care about progression, not guesswork. Every feature is designed to help you train efficiently, manage fatigue, and make measurable strength gains, session after session. OPTIMIZED WORKOUTS • Unlimited workouts • Create & save your favourite routines • Create custom exercises to match your training style • Optimized UI for rapid, low-friction workout logging • Automatic set adjustments so your session adapts as you train • Rest timers that keep you on pace • Instant access to your previous set • Pinned notes for cues, reminders, and intent • Intelligent weight and rep suggestions • %1RM tracking and percentage-based training • Weekly muscle volume tracking to optimize stimulus and recovery • Customisable auto progression • Data export & imports • Unhinged commentary IOS FEATURES • Live Activities to track workouts in real time • Dynamic Island support so you never lose your session • Apple Watch app with live heart rate and calorie tracking • Full Apple Health sync • Home & lock screen widgets • Shortcut actions ACTIVITY TRACKING • Sync all activities from apps like Strava via Apple Health • Custom training target thresholds • Daily step tracking • Total calories burned • Workout duration and total distance SET DIMENSIONS & INTENSIFIERS • Weight, reps, rest, distance, and time • Rep ranges, %1RM, RPE, and RIR • Drop sets, supersets, pause reps, and negatives • Failure sets, left/right sets, and warm-ups • Automated actions that reduce manual input HEALTH TRACKING • Sleep quality tracking via Apple Watch, Whoop, Ultrahuman, and other Apple Health-connected wearables • Recovery insights using HRV and resting heart rate • Training readiness to guide intensity and volume • Nutrition and calorie tracking • Macro tracking for protein, fats, and carbohydrates ANALYTICS • Historical exercise charts • %1RM bands and in-depth analysis • Lifting trend insights • Weekly best sets • Exercise and routine analysis DETAILS • https://strongsplit.com/ • https://instagram.com/get.strongsplit • https://www.tiktok.com/@strongsplit.app • https://www.reddit.com/r/strongsplit/ • https://x.com/strongsplit • https://strongsplit.userjot.com/ Strongsplit is available via a monthly or yearly subscription plan. The prices may vary per country and are subject to change without notice. Prices are clearly displayed in the app. • Payment will be charged to your Apple account at confirmation of purchase. • Your subscription will automatically renew itself, unless auto-renewal is turned off at least 24 hours before the end of the current period. • Your account will be charged for renewal within 24 hours before the end of the current period. • You can manage your subscriptions and turn off auto-renewal by going to your Account Settings in the Apple App Store. • If offered, if you choose to use our free trial, any unused portion of the free trial period will be forfeited when you purchase a subscription to that publication, where applicable Your personal data is securely stored on StrongSplit - be sure to read our privacy policy and terms and conditions: Privacy policy: https://strongsplit.com/privacy Terms and conditions: https://strongsplit.com/terms

Train and eat with the same precision. Substrato is for people who take training and nutrition seriously — and for the coaches who program both. Plan your macros over a dated protocol, build your workouts set by set, and watch a month of training and eating come together. Precise enough to hit your numbers. Simple enough to use every day. TRAIN • Build a workout from a 290-exercise library — five languages, muscle and equipment filters, a detail page for each • Track an exercise any way it needs — sets × reps, timed intervals, a duration, a distance, or a simple check-off — and link supersets • Run the session with a rest timer, tick sets in any order, and reorder exercises when a machine's taken • A Live Activity keeps the current set and rest countdown on your Lock Screen, Dynamic Island, and Apple Watch PLAN AND PREP YOUR NUTRITION • Dated protocols (cut, bulk, recomposition) with real start and end dates • Optional Training vs Rest day macros inside a single protocol • Prep: how much of each ingredient you need for the days ahead, with shelf-life warnings — then weigh everything you cook once and portion it perfectly across every meal, now with an isometric 3D view in Prep • Tag cooking methods for each ingredient (grilled, boiled, roasted…) so meal cards read at a glance • Meal logging: record what you actually ate and see how it lines up with the plan SEE IT COME TOGETHER • Insights: a month of training and eating as a calendar and cards — volume, muscles worked, rest, your usual training time, streaks, your heaviest lift, and per-lift progression • Apple Health: every ticked meal and finished workout is written to Health • An Activity timeline and cloud sync for all your protocols, not just the active one • Export your training history as a spreadsheet TRAINER MODE Substrato Trainer turns your programming into a professional tool your athletes execute with precision. • Manage every athlete on one screen • Build each athlete's protocol individually — personalized, not broadcast — now including their workouts, set by set • Log caliper skinfold readings and body-composition data for each athlete — Substrato does the body-fat math and tracks progress between sessions • See each athlete's adherence through the meals they log • Athletes receive plans instantly and run them with the same Prep and workout tools you use Send in seconds. You keep a read-only copy. Athlete data stays private. TRUSTED DATA Nutrition values are sourced from public food-composition databases including the U.S. Department of Agriculture FoodData Central. Dietary guidance references the USDA Dietary Guidelines for Americans and the World Health Organization Healthy Diet fact sheet. Substrato provides information for training and meal planning and is not medical advice. WHY SUBSTRATO • Planning, Prep, and workouts work offline • Coach handoffs, adherence tracking, and cross-device sync require an internet connection • No ads. No streaks. No nagging. • Available in English, Spanish, Portuguese, Russian, and Simplified Chinese • Designed for iPhone — your running workout extends to Apple Watch