The training app that adapts every week based on how you actually feel. Real science. Your equipment. Your favourite exercises. No spreadsheets, no guesswork — just a programme that gets smarter every session.
Free for 30 days. No credit card. Cancel anytime.
Every lifter hits these walls. We built uppr to break through them.
"I bought a plan but it doesn't fit my gym"
Set up your equipment profile — home gym, commercial, hotel, bodyweight. Every exercise is filtered to what you actually have. Travelling? Switch profiles in one tap and the app smartly swaps exercises to match.
"I'm following a PDF on my phone and it's a nightmare"
Paste your coach's plan into ChatGPT with our prompt. It converts any format — spreadsheet, PDF, WhatsApp message — and adds intelligent weekly progression. Your coach's expertise stays. The admin disappears.
"I never know if I'm making progress or just showing up"
Weekly reports with real data — not vibes. Strength trends, volume tracking, and a "reality check" that tells you what the numbers say, even when your feedback doesn't.
"I want to do my own thing sometimes without ruining my plan"
Add a bonus workout, swap an exercise just for today, or skip a session entirely. Your plan works around your life — not the other way around. Nothing breaks.
Your intensity builds automatically across weeks using RIR ramps — the same system elite coaches use. Focus muscles get pushed harder while others recover. A deload arrives exactly when your body needs it. You just show up and lift.
After every session: how hard was it? How was the pump? Too easy — it adds a set. Too hard — it pulls back before you overtrain. You see exactly what changed: "Bench Press: 3 → 4 sets." No black box. No guesswork.
Love incline dumbbell press? It'll appear in every generated workout. Hate upright rows? Gone forever. The app learns what you enjoy and prioritises it — because you're more likely to stick with training you actually like.
Jeff Cavaliere PDF? Paste it in. Your coach's Excel sheet? Paste it in. ChatGPT designed you a programme? Paste it in. The AI converts it and layers your equipment profile on top — so every exercise actually works for your setup.
Switch to your hotel equipment profile in one tap. The app intelligently swaps exercises you can't do for ones you can — same muscles, same stimulus, different equipment. When you're home, switch back. Your plan doesn't skip a beat.
Add a bonus workout without affecting your schedule. Swap an exercise just for today — it reverts next session. Skip a day and the queue just moves forward. No rigid calendar. No guilt. Train when life lets you.
A fair comparison. Every app has strengths — we just went further.
| uppr | RP Hypertrophy | Juggernaut AI | Alpha Progression | Strong | |
|---|---|---|---|---|---|
| Periodised RIR progression | ✓ | ✓ | ✓ | Partial | ✗ |
| Staggered intensity by muscle role | ✓ | ✗ | ✗ | ✗ | ✗ |
| Feedback adjusts your plan | ✓ | ✓ | ✓ | ✗ | ✗ |
| Equipment-aware workout generation | ✓ | ✗ | Partial | ✗ | ✗ |
| Multiple equipment profiles (travel, home, gym) | ✓ | ✗ | ✗ | ✗ | ✗ |
| Import any coach plan via AI | ✓ | ✗ | ✗ | ✗ | ✗ |
| Temporary exercise swaps ("just for today") | ✓ | ✓ | ✗ | ✗ | ✗ |
| Ad-hoc bonus workouts without breaking plan | ✓ | ✗ | ✗ | ✗ | ✗ |
| Discovery mode for new exercises | ✓ | ✗ | ✗ | ✗ | ✗ |
| Phase-aware coach reports | ✓ | ✗ | ✗ | ✗ | ✗ |
| Exercise preferences influence workouts | ✓ | ✗ | ✗ | Partial | ✗ |
| Research-backed exercise selection | ✓ | ✓ | ✓ | ✗ | ✗ |
| Exercise video library | Coming soon | ✓ | ✓ | ✓ | ✗ |
No credit card upfront. No dark patterns. If uppr doesn't make your training measurably smarter in 30 days — you've lost nothing. We don't want your money if we haven't earned it.
Commercial gym, home setup, hotel room, or just your body. Takes 30 seconds. We'll never suggest an exercise you can't do.
Choose a template, import from AI, paste your coach's plan, or just tap Generate. Your favourite exercises take priority.
Log your sets. Tell us how it felt. Watch the plan adapt to you — not a version of you from 6 weeks ago.
Weekly reports that tell you what to change, not just what happened.
Reports that make
AI coaching actually work
No. RIR is the science behind the progression, but you never need to think about it. Follow the workout, log your sets, answer two quick questions. The app handles everything else — like having a coach who never takes a day off.
Apps like RP Hypertrophy and Juggernaut AI are excellent — they pioneered science-based training apps. We built on those foundations and added what we felt was missing: equipment awareness, AI plan import, coach plan conversion, multiple gym profiles for travel, discovery mode for new exercises, bonus workouts that don't break your plan, and exercise preferences that actually influence your sessions. The comparison table above is honest — see for yourself.
Yes — any format. Paste it into ChatGPT with our prompt builder and it converts text, spreadsheets, PDFs, even WhatsApp messages into something uppr can run. Your coach's programming is preserved — we layer your equipment profile on top and add automatic weekly progression.
Create equipment profiles for each situation — full gym, home gym, hotel room, bodyweight only. When you switch, the app intelligently swaps exercises that don't fit for alternatives that do. Same muscles, same stimulus, different equipment. Your plan doesn't skip a beat.
Add a bonus workout — it doesn't affect your schedule at all. Or swap any exercise "just for today" — it reverts next session automatically. Or skip a day entirely — the queue just moves forward. Your plan works around your life.
Yes. No ad trackers. No data sales. No third-party analytics. You can export everything as JSON/CSV or permanently delete your account and all data at any time.
30 days free. No credit card. Your workouts will never be the same.