Switch programs. Keep your data.

Programs aren't a destination. They're a phase.

Most lifters cycle through four to six programs over their training career. You start with Stronglifts or Starting Strength because linear progression is the right tool when you're new. You plateau and graduate to 5/3/1 or nSuns. You want a hypertrophy block and run PHUL. Your back gets cranky so you do twelve weeks of back-friendly hypertrophy. You peak for a meet on 5/3/1 FSL. Then you reset and start an accumulation block on GZCLP.

Other apps assume you'll commit to one program forever. Top Set Training is built around the reality that you won't.

How each program progresses

Top Set Training implements each program's actual progression rules, not a generic one-size-fits-all model. Two main flavors:

Linear progression

Used by Stronglifts, Starting Strength, Greyskull, and the beginner half of GZCLP. Complete all your sets at the prescribed weight, the next session adds a fixed jump (typically 5 lb on upper-body lifts, 10 lb on lower). Miss your reps a configurable number of times in a row, the app deloads you automatically. The same logic you'd run on paper, without the paper.

AMRAP-based auto-regulation

Used by the SBS 20-week, nSuns, 5/3/1, and most intermediate programs. Each week, your last set is a rep-out target. After you log it, the app maps the difference between the target and what you actually hit to a percentage change for next week's training max.

• 2+ below target−5%
• 1 below−2%
• Hit target0%
• 1 over+0.5%
• 3 over+1.5%
• 5+ over+3.0%

Each program tunes these rates (nSuns is more aggressive on lower-body, 5/3/1 has its own four-week cycle of TM resets, and so on). You don't have to think about any of it.

Setting your starting numbers first? Use the free training max calculator and one-rep max calculator to dial them in before your first session.

What premium adds

Premium is one purchase or one subscription, your choice. Everything below is unlocked together.

• All 19 programs. Everything beyond the three free ones.
• Full workout history. Every set you've ever logged, across every cycle. Free users see the current cycle only — fine while you're locked into one program, painful once you start switching.
• E1RM progress chart. Estimated one-rep max graphed over time per lift, across every program you've run.
• Plate calculator. Visual barbell display with the right plates to load for each working set.
• Unlimited templates. Save as many custom workouts as you want. Free tier gets one.
• Supersets in rest periods. Pair accessories into the rest timer so you stop wasting it.
• Lock-screen Live Activity. Rest timer stays on your lock screen and in the Dynamic Island.
• Apple Fitness sync. Workouts automatically logged with duration and calories.