Do I need to know how to program a split?

No. Four setup steps (your goal, your numbers, how many days you train, and your targets) produce a full four-week cycle with sensible starting loads. If you do know what you are doing, every exercise, set and rep range is editable from day one.

Does it work without signal?

Yes. Your plan and your whole log live on the phone. You can start a session, log every set and close it with the phone in aeroplane mode, and it syncs when you are back on a network. Only signing in and the AI coach need connectivity.

What is free and what needs Premium?

Free covers the training itself: guided sessions with the rest timer, ready-made plans, the whole exercise library with form guidance, and 30 days of history. Premium at $6.99 a month or $59.99 a year adds everything you build yourself: your own plans and cycles, custom exercises, calorie and macro tracking, the AI features, unlimited history with personal record and 1RM tracking, and full export. There is a 7-day trial.

Can I get my data out?

At any time, as CSV or JSON, from Settings. Deleting your account removes your training data from our systems within 30 days.

Do you sell my data or run ads?

No. There are no advertising or analytics SDKs in the app, and we do not sell, rent or trade personal data. The subscription is the business model.

Guided training and nutrition · iOS and Android

QuietGains. Plan every lift. Track every meal.

QuietGains is a workout planner and calorie tracker for lifters without a coach. A plan built around the days you can actually train, set-by-set logging with the rest timer running itself, an exercise library that shows you how every lift is done, and calorie targets that show their working. Then the app gets out of your way.

Download on theApp Store Get it onGoogle Play See how it works

Setup: Four steps to a plan and a calorie target
In the gym: Two taps a set, rest timer starts itself
Every lift: Form steps, target muscles, and your own history

9:41

Today · Week 6

Push Day A

4/6

Bench press5×5 · 82.5

Overhead press5×5 · 52.5

Incline dumbbellPR · 34

Cable fly3×12 · —

Muscle groups you can tap

Taps to log a set

Setup steps to a full plan

4wk

Training cycles, then it rolls over

01 — How it works

Set it up once, then just show up.

Four setup steps produce a training week and a calorie target, and the app shows you the arithmetic behind both. After that the loop is the same every session: open, log, close.

Step 01
Answer four questions
Your goal, your numbers, and how many days you train. Out comes a split for those days and a daily calorie target with the maths shown line by line.
Step 02
Train the session in front of you
Today’s exercises, sets and starting loads are already on screen. Tick a set and the rest timer opens itself. Swap, reorder or add an exercise without leaving the session.
Step 03
Close it and read the week
Every set you log carries into the next session’s starting load. Stalls and personal records surface on their own, so nothing needs chasing.

02 — Features

Four screens, and each one earns it.

Session, plan, fuel and AI. Everything you need to run a training block, and nothing you have to learn twice.

Guided sessions

The session is written before you walk in.

Today’s exercises, sets and starting loads are already on screen. Tick a set and the rest timer opens itself. Swap, reorder or add an exercise without leaving the session.

Logging a set: Two taps: weight, reps, done
Rest timer: Starts on the tick, adjustable mid-rest
Mid-session: Swap, reorder, add or delete an exercise
Loads: Carried forward from what you last lifted

Nothing interrupts you mid-session. There is nothing useful to say until the sets are in.

9:41

Session · Push Day A4 of 6 done

Bench press · set 4 of 5 · 82.5 kg

ELAPSED 28:14 · REST 90S

03 — Gym Radar

New

Someone at your gym trains when you do.

No swiping, no photos, no profile to perform for. Radar matches on the two things that decide whether a partner works, when you train and what you lift, then hands you a shortlist at your own gym.

Search radius

You

Gym-level location only
No photos, no profiles
Two-sided gender filter
Chat opens after you both accept

Lifter M.

Ironworks Central · same gym

92%

When they train

Mon

18:00

Tue

Wed

18:30

Thu

Fri

18:00

Sat

10:00

Sun

Within 6%
Strength gap: PPL · 5 days
Their split

No chat opens until you both accept. Either of you can end it in one tap.

04 — Exercise library

Every lift, and every variation.

Over 100 exercises across 11 muscle groups: barbell, dumbbell, cable, machine and bodyweight variations of everything worth doing. You browse it on a body, not in a dropdown. Tap a muscle and see what trains it.

Muscle

Fig. 02 — front and back map · Chest

In the library for

Chest

12
Exercises: 5
Equipment types: 100%
With form guides

Some of what is in there

Barbell bench press
Incline dumbbell press
Cable fly
Chest dip
Machine chest press
+7 more

Every exercise opens on a Guidance tab: numbered setup steps, primary and secondary muscles lit on the map, and a form video.
Flip to Performance for every set you have logged on it, your best, and the date the record landed.
Missing something? On Premium, create a custom exercise. Name it, tag the muscle, pick the equipment and it joins the library.

05 — Progress

Every set you log becomes the next plan.

Per-exercise history, estimated 1RM and personal records come straight from the sets you already logged. There is nothing extra to journal. Pick a lift to see where it has actually gone.

Your liftsW1 → W8

Logged
Target met
Personal record

Bench pressPR 12 Jul

96.3 kg
Estimated 1RM: 82.5 kg
Best set

MARAPRMAYJUNJUL

Last three sessions

12 Jul5 × 5 · 82.5 kgPR

05 Jul5 × 5 · 80 kgTarget met

28 Jun5 × 4 · 80 kgShort

The AI features · Premium

Three things worth interrupting you for.

These read the numbers above and suggest one change you can apply in a tap. They are a second pair of eyes on your log, not a replacement for a coach who can watch you lift.

Stalled lift
Bench hasn’t moved in three weeks.
Open next week at 85% and work back up. Everything else in the cycle stays as it is.
Seen in your log · 12 JulApply
Personal record
Deadlift 150 kg × 3 — a new best.
Estimated 1RM is now 182 kg, up 15 since March. Next block starts from the new number.
Detected on save · 14 JulApply
Week slipped
Two sessions logged out of five.
Next cycle can drop to three days so it fits the week you actually have.
End of week check · 21 JulApply

Free

$0 forever

Guided sessions, ready-made plans, the whole library and form guidance.

Premium

$6.99 / month

Custom plans, custom exercises, calories and macros, and the AI features. $59.99 a year, or a 7-day trial first.

06 — Questions

Asked before you ask.

Anything else: hello@quietgains.app.

Free on iOS and Android

Your first session is four steps away.

Answer four questions, get a plan for the days you train and a calorie target you can see the maths behind. Log your first set tonight.

Download on theApp Store Get it onGoogle Play

Setup: 4 steps · under 2 min
Platforms: iOS 16+ · Android 10+
Offline: Everything but sign-in