A workout tracker for home workouts that knows what you own

At home, the workout rarely changes

At home there is no coach on the floor and no rack of heavier dumbbells. Most home workouts come from a video or a list copied from the internet. They rarely say what to do next week, so after a month you do the same session with the same weights.

A home plan works when it fits what you own and asks for a little more each week.

A plan from what you own

Equipment is one of the 14 questions Trackist asks. It starts with every kind ticked, so untick what you do not have. Keep dumbbells and bodyweight, or bodyweight alone, and the coach builds the plan only from movements that equipment allows. The library has 118 of them for dumbbells and bodyweight, and 74 for bodyweight alone.

The question has no bench or pull-up bar, so a plan can still hold a dumbbell bench press or pull-ups. Swap any exercise your room cannot take.

You pick the days, from 1 to 7 a week, and the session length: 30, 45, 60, 75 or 90 minutes. A 30-minute session before work gets a plan of its own.

Swap an exercise for today or for the rest of the plan. During a workout, the swap list shows the movements your equipment and joints allow, closest first.

How you progress with a few dumbbells

From your second session of an exercise, a line above it suggests what to try today:

• Dumbbells: when every set at your heaviest weight reaches the top of the rep range, it suggests the next dumbbell, 2 kg heavier. Inside the range, it keeps the weight and asks for more reps. You type the weight of one dumbbell, and volume counts both.
• Bodyweight: at the top of the range, it asks for one more rep. Pull-ups and dips ask for 2.5 kg on a belt instead.
• Timed holds such as the plank: 5 seconds more.

Push-ups, pike push-ups and inverted rows count the share of your body weight you lift, from the body weight you log, so your volume and estimated one-rep max include it. Trackist marks records for the most reps and the longest hold.

When your heaviest dumbbell gets easy, swap the exercise for a harder version. If your equipment changes, update it on your training profile. With at least 2 weeks left in the plan, Trackist offers to rebuild those weeks around what you have now, and it marks the exercises that no longer fit.

What helps most at home

• Form cues on every strength exercise: a few lines on how to do it and a muscle map. There are no videos.
• A rest timer that keeps going: tap play and it counts down the plan's rest time, on the Lock Screen too, so you can put the phone down.
• A lighter session on a bad day: after a poor night, on low energy or with soreness in the half of the body you train today, Trackist offers one set fewer on each strength exercise that has more than one, 30 seconds more rest and no finisher, at the same weights.
• Body weight against a goal, and 9 measurements, with the change since you started for chest, waist, hips, arms, thighs and calves.
• Reminders on your training days, with notifications on.

What Trackist does not do at home

• no exercise videos and no follow-along workouts
• no circuit or interval timer: the rest timer runs between sets
• no offline logging: logging needs an internet connection

Start in 3 steps

1. Tell it what you own: answer 14 questions and pick dumbbells, bodyweight or both.
2. Log every set: weight and reps, or seconds on a hold, with last session's numbers underneath.
3. Take the next step: a heavier dumbbell, one more rep or 5 more seconds, as the line above each exercise suggests.

Pick a home plan to start from

Two plans in the library fit a home setup: the dumbbell-only plan and the bodyweight plan for home. Either one shows what a home week looks like before you download anything.

Trackist is on the App Store for iPhone, with no ads.