strenosStrenos runs your strength program on iPhone and Apple Watch.
Pick 5/3/1, nSuns, GZCLP, the Texas Method or Smolov Jr and enter your maxes once. Strenos lays out every session, rounds each weight to the plates in your gym and moves the numbers by the program's own rule. Weighted pull-ups and dips work the same way.
Logging, the Apple Watch app and records from your sets are free for good. Week one of every program is free too. No ads, and nothing you log ever gets deleted.
On a computer? Scan with your iPhone
Strenos at a glance
Strenos is a strength training app for iPhone and Apple Watch. It runs 5/3/1, nSuns, GZCLP, Texas Method and Smolov Jr on your own maxes and rounds every weight to the plates in your gym, including weighted pull-ups and dips.
- Devices
- iPhone with iOS 18 or later, Apple Watch with watchOS 10.6 or later
- Programs
- 5/3/1 with BBB or FSL, nSuns, GZCLP, Texas Method, Smolov Jr
- Belt work
- Weighted pull-ups and dips, with your bodyweight in the math
- Formats
- Heavy sets, EMOM, AMRAP, Tabata and circuits in one workout
- Units
- Kilos or pounds, rounded to your gym's smallest plate
- Price
- Free to download, and week one of every program is free
- Your data
- On your phone and in your own iCloud, no account needed
- Languages
- The app is in English and Russian
How each program adds weight
A program is only as good as its rule for adding weight. Strenos applies that rule for you after every session or week, so you never have to remember it or second-guess it.
Your plus set decides next cycle's working max. You can add BBB or FSL on top, and both come off in the deload week.
barbell · beltOpen the calculatorThe 1+ set at 95% sets next week's working max, but never higher than that set proved.
barbell · beltOpen the calculatorWeight goes up every session. Miss your reps and the lift moves to its next stage instead of resetting: 5×3+, then 6×2+, then 10×1+.
barbell · beltOpen the calculatorVolume day works off your 5RM and recovery day stays light. Hit a new best on heavy day and everything moves up.
barbell · beltOpen the calculatorOne lift and a fixed jump every week, then you test your new max.
barbellOpen the calculatorWeek one of every program is free. Plus opens the full plan.
What people ask about Strenos
What is Strenos?
A strength training app for iPhone and Apple Watch. It runs 5/3/1, nSuns, GZCLP, the Texas Method and Smolov Jr on your own maxes, rounds every weight to the plates in your gym and adds weight by each program's rule. It's built for lifters who'd rather not run their program from a spreadsheet.
Is there a 5/3/1 app for Apple Watch?
Yes, Strenos. Start the workout on your iPhone, then run it from your wrist: close sets, log RPE, cut or add rest and check your heart rate. After a plus set, the watch asks how many reps you got.
Which programs can I run?
5/3/1 with BBB or FSL, nSuns, GZCLP, the Texas Method and Smolov Jr. Each one adds weight by the rule its author published. You can also build your own program or just log a quick workout.
Does it work for weighted pull-ups and dips?
Yes. 5/3/1, nSuns, GZCLP and the Texas Method all run on the belt. Percentages include your bodyweight, and the weight goes up one plate at a time. Smolov Jr is barbell only.
Is Strenos free?
It's free to download. Logging, the Apple Watch app, building programs, the readiness score and records from your sets are free for good, and week one of every program is free too. Plus opens the full plan, your whole history, every chart range and stats for every lift. You can take it monthly, yearly or buy Lifetime once.
How is it different from a regular workout log?
A regular log records what you did. Strenos also works out what comes next. It builds each session from your maxes, rounds every weight to your plates and moves the numbers by the program's rule after a session, a week or a cycle, depending on the program.
Is there an Android version?
No, Strenos is iPhone and Apple Watch only. The calculators on this site work in any browser, so you can still lay out 5/3/1, nSuns or Smolov Jr on any phone.
Do I need an account?
No. Strenos keeps your training on your phone and in your own iCloud, and it works offline. Sign in to the same iCloud on your devices and your data shows up on each one.
Is this the official app from Jim Wendler or the other authors?
No. Strenos isn't affiliated with Jim Wendler or any of the other authors. It runs the progression rules they published, and their books are still the best way to learn each method.
Read before you load the bar
All guides
6 min readBBB vs FSL: which 5/3/1 supplemental template to runBBB is 5x10 at 50–60% of your working max and builds size. FSL is 5x5 at your first-set weight and builds strength. Here's how to choose.
7 min readWeighted pull-up percentages: how to count your bodyweight85% of your belt weight on a pull-up is closer to 95% of your real max. Here's how to work out weighted pull-up and dip percentages with your bodyweight counted.
7 min readGZCLP failure protocol: what to do when you miss repsMissed reps on GZCLP? Keep the weight and drop a stage. T1 goes 5x3+, 6x2+, 10x1+ and T2 goes 3x10, 3x8, 3x6. Here's how each reset works.
Your next set is already worked out.
Strenos runs five programs on iPhone and Apple Watch. You log sets on your wrist, and the weights are ready before you chalk up.
Free on the App Store.