Strength training that
builds on itself.
Adaptive plans that analyze your progress and adjust — week by week.
Progressive Overload Built In
Automatically calculated progression. Not too much, not too little — exactly right for sustained strength gains.
PR Tracking & Milestones
Track your personal records for every exercise. Automatic notification when you hit a new PR.
Live Session Guidance
Set tracking, rest timer, and Apple Watch integration keep you in flow — without looking at your screen.
Find your plan.
💪 Hypertrophy
Muscle building with scientifically validated volume distribution. 4–5 days per week.
🏋️ Strength
Maximum strength through periodization. Focus on squat, deadlift, and bench press.
⚡ Power & Athletic
Explosive power and athletic performance. Combination of strength and speed training.
🔄 Body Recomposition
Build muscle and reduce fat simultaneously. Caloric deficit-optimized programming.
🌱 Beginner Foundation
Learn the fundamentals correctly. Technique focus and gradual build-up in 3 days per week.
🎯 General Fitness
Holistic fitness without a fixed goal. Flexible, varied, sustainable.
Periodization without spreadsheets.
Professional training planning — automatically. TrainQ accounts for volume, intensity, and recovery so you can focus on training.
- ✓Automatic deload weeks scheduled in advance
- ✓Exercise rotation prevents plateaus
- ✓Set and rep counts based on your capacity
Train hard. Recover better.
Recovery isn't a luxury — it's where strength is built. TrainQ monitors your load and schedules rest days before you need them.
- ✓Weekly muscle group volume balance
- ✓Push / pull / legs distribution tracking
- ✓Rest day recommendations based on load
