By Will Duru, BSc (Hons) Sport and Exercise Science, Award winning Personal Trainer with over 10 years of experience in strength training
Most weightlifting apps are glorified notepads. You log your sets. You track your reps. And that is about it.
After a decade of training men and watching them struggle with mediocre apps, I built something different. The 12REPS app is not just a tracker. It is a complete training system designed by certified personal trainers who understand what it takes to build serious muscle and strength.
In 2026, you have more fitness app options than ever. But more options does not mean better options. Most apps still make the same mistakes they made five years ago. Random workouts. No real progression system. Generic programmes that ignore your goals, equipment, and experience level.
This guide explains exactly what makes a great weightlifting app for men and why 12REPS stands apart from everything else on the market.
What Men Actually Need from a Weightlifting App
I have trained hundreds of men over the past decade. From complete beginners to competitive lifters. From guys in their twenties building their first real physique to men in their fifties fighting to maintain muscle mass.
The needs are consistent regardless of age or experience level.
Programmes designed by real trainers. Not algorithms guessing what you should do. Not AI generating random workouts based on keywords. Real programmes built by qualified coaches who understand progressive overload, periodisation, and how to structure training for long term results.
Clear progression systems. Knowing what to do today is not enough. You need to know how today connects to next week and next month. A proper app shows you the path from where you are to where you want to be.
Comprehensive exercise library. When the programme calls for an exercise you have never done, you need to see it performed correctly. Clear video demonstrations with technique cues make the difference between building muscle and building injuries.
Flexible for any equipment. Whether you train at a fully equipped commercial gym, a basic garage setup, or a hotel gym while travelling, your app should adapt.
Tracking that drives results. Not just logging what you did, but showing you what to do next. Your previous performance should inform your next session automatically.
The 12REPS app delivers all of this and more.
Personal Trainers Design Your Programme
This is the fundamental difference between 12REPS and other apps.
Your programme is not generated by an algorithm that knows nothing about building muscle. It is designed by certified personal trainers with years of experience helping men transform their bodies.
I hold a BSc in Sport and Exercise Science. I have spent over a decade in the trenches, training real clients in real gyms. I have seen what works and what does not. I have refined programmes through hundreds of iterations with men of all fitness levels.
When you open the 12REPS app, your programme is ready. Every exercise selected with purpose. Every set and rep calculated for your goal. Every rest period optimised for the training effect you need.
Building muscle? The programme emphasises hypertrophy rep ranges with appropriate volume and exercise selection.
Getting stronger? The programme focuses on progressive overload with compound movements and lower rep ranges.
Losing fat while maintaining muscle? The programme balances intensity and volume to preserve muscle mass in a calorie deficit.
Professional programming used to require hiring a personal trainer at £50 to £150 per session. Now it fits in your pocket for a fraction of the cost.
What You Get with 12REPS in 2026
Instant Personalised Workout Plans
Tell the app your goal, available equipment, and experience level. Within seconds, you have a complete programme designed for your situation.
Training at a commercial gym with full equipment? You get programmes that use barbells, dumbbells, cables, and machines strategically.
Working out in a home gym with limited gear? The app adapts and provides effective alternatives.
Travelling and stuck with minimal equipment? The programme adjusts to whatever you have access to.
No more standing in the gym wondering what to do. No more copying random workouts from social media. No more guessing whether your programme actually makes sense.
Smart Progress Tracking
Track every rep, set, and weight with lightning fast logging. The interface is designed for speed because nobody wants to spend their rest periods fumbling with an app.
Before each exercise, you see exactly what you lifted last time. This makes progressive overload automatic. If you hit 8 reps at 100kg last week, you know to aim for 9 reps or move to 102.5kg this week.
The app suggests your next weight based on your performance history. It learns how you progress and makes intelligent recommendations.
Over 1,500 Exercises with Video Demonstrations
Every exercise in the library comes with a clear video showing exactly how to perform it. You see proper form, key technique points, and common mistakes to avoid.
This is like having a personal trainer demonstrate every movement before you attempt it. No more watching random YouTube videos hoping they show the exercise correctly.
The library covers everything:
- Barbell exercises (squat, bench, deadlift, overhead press, rows)
- Dumbbell exercises (presses, curls, raises, rows, lunges)
- Cable and machine exercises
- Bodyweight movements
- Kettlebell exercises
- Specialty equipment
Whatever your gym has, the app has exercises for it.
1RM Tracking and Estimates
The app calculates your estimated one rep max for key lifts based on your training sets. This helps you understand your true strength levels and programme appropriate weights.
Watch your estimated maxes climb over time. There is nothing more motivating than seeing your squat 1RM increase from 120kg to 140kg over a training cycle.
Workout History and Analytics
Every session is saved permanently. You can look back at any previous workout to see exactly what you did.
View charts of your volume over time. Track personal records across all exercises. See trends in your training that reveal what is working and what needs adjustment.
The analytics turn subjective feelings into objective data. You know you are getting stronger because the numbers prove it.
Rest Timers
Built in rest timers ensure you stick to prescribed rest periods. This matters more than most men realise.
Rest too long and you lose the metabolic stress that drives hypertrophy. Rest too short and you cannot lift heavy enough for strength gains. The app keeps you on track.
Goal Setting and PR Tracking
Set targets in the app and track your progress towards them. Whether you want to bench 100kg, squat 150kg, or deadlift double bodyweight, the app helps you stay focused.
When you hit a new personal record, the app celebrates it. These milestones matter. They prove the work is paying off.
Device Integration
Sync your workouts with Apple Health, Google Fit, and popular fitness trackers. Your training data connects with your broader health picture.
Log workouts directly from your smartwatch if you prefer. The app works however you want to use it.
Community Features
Connect with other lifters for motivation and accountability. Join challenges. Share achievements. See how your progress compares to others with similar goals.
Training does not have to be a solo activity. The community features add a social element that keeps you consistent when motivation dips.
Programmes Built for Men
The 12REPS app includes programmes specifically designed for male physiology and common male goals.
Build Muscle Mass
Hypertrophy focused programmes with appropriate volume, exercise selection, and progression. These programmes use the rep ranges and training methods proven to maximise muscle growth.
Typical structure:
- 4 to 5 training days per week
- 15 to 20 sets per muscle group per week
- Rep ranges from 6 to 12 for compounds, 10 to 15 for isolation
- Progressive overload tracked automatically
Increase Strength
Strength focused programmes emphasising compound movements and progressive loading. These programmes build raw power on the squat, bench, deadlift, and overhead press.
Typical structure:
- 3 to 4 training days per week
- Lower volume, higher intensity
- Rep ranges from 3 to 6 for main lifts
- Structured deload weeks for recovery
Body Recomposition
Programmes designed for men who want to build muscle while losing fat simultaneously. This requires careful balance of training stimulus and recovery.
Typical structure:
- 3 to 4 training days per week
- Moderate volume to preserve muscle
- Full body or upper/lower splits
- Emphasis on compound movements
Athletic Performance
Programmes for men who want functional strength that transfers to sport and daily life. These programmes combine strength work with power and conditioning.
Typical structure:
- 3 to 4 training days per week
- Mix of strength and explosive movements
- Core and stability work included
- Sport specific variations available
Sample Week: Muscle Building Programme
Here is what a typical week looks like for a man following a 12REPS muscle-building programme:
Monday: Push (Chest, Shoulders, Triceps)
Exercise | Sets | Reps | Rest |
Barbell Bench Press | 4 | 8, 6, 6, 6 | 120 seconds |
Incline Dumbbell Press | 3 | 10, 8, 8 | 90 seconds |
Seated Dumbbell Shoulder Press | 3 | 10, 8, 8 | 90 seconds |
Cable Lateral Raise | 3 | 12, 12, 10 | 60 seconds |
Tricep Pushdown | 3 | 12, 10, 10 | 60 seconds |
Overhead Tricep Extension | 3 | 12, 12, 10 | 60 seconds |
Tuesday: Pull (Back, Biceps, Rear Delts)
Exercise | Sets | Reps | Rest |
Barbell Row | 4 | 8, 6, 6, 6 | 120 seconds |
Lat Pulldown | 3 | 10, 8, 8 | 90 seconds |
Seated Cable Row | 3 | 10, 10, 8 | 90 seconds |
Face Pull | 3 | 15, 12, 12 | 60 seconds |
Barbell Curl | 3 | 10, 10, 8 | 60 seconds |
Hammer Curl | 3 | 12, 12, 10 | 60 seconds |
Wednesday: Rest
Active recovery. Light walking, stretching, or complete rest.
Thursday: Legs (Quads, Hamstrings, Glutes, Calves)
Exercise | Sets | Reps | Rest |
Barbell Back Squat | 4 | 8, 6, 6, 6 | 180 seconds |
Romanian Deadlift | 3 | 10, 8, 8 | 120 seconds |
Leg Press | 3 | 12, 10, 10 | 90 seconds |
Leg Curl | 3 | 12, 10, 10 | 60 seconds |
Walking Lunge | 3 | 10 each leg | 60 seconds |
Standing Calf Raise | 4 | 15, 12, 12, 10 | 60 seconds |
Friday: Upper Body (Chest, Back, Shoulders, Arms)
Exercise | Sets | Reps | Rest |
Incline Barbell Press | 4 | 8, 8, 6, 6 | 120 seconds |
Weighted Pull Up or Lat Pulldown | 4 | 8, 8, 6, 6 | 120 seconds |
Dumbbell Shoulder Press | 3 | 10, 10, 8 | 90 seconds |
Cable Row | 3 | 10, 10, 8 | 90 seconds |
Dumbbell Curl | 3 | 12, 10, 10 | 60 seconds |
Skull Crusher | 3 | 12, 10, 10 | 60 seconds |
Saturday and Sunday: Rest
Full recovery before the next training week.
This is just one example. The app offers many programme variations based on your specific goals, schedule, and preferences.
Why Men Choose 12REPS Over Other Apps
Versus Strong
Strong is a solid workout logger. But that is all it is. A digital notepad. There is no programming, no progression system, no video demonstrations. You bring the programme. Strong just records it.
12REPS gives you the programme and the tracking. You get professional guidance, not just a place to write numbers.
Versus Fitbod
Fitbod uses AI to generate workouts. The problem is that AI does not understand the nuances of effective programme design. It creates random workouts that hit muscles but lack strategic progression.
12REPS programmes are designed by human trainers who understand periodisation, progressive overload, and long term development. The difference shows in results.
Versus Hevy
Hevy has strong community features and decent tracking. But like Strong, it lacks professional programming. You are still responsible for designing an effective programme.
12REPS combines community features with trainer designed programmes. You get the social motivation and the professional guidance.
Versus Hiring a Personal Trainer
A good personal trainer costs £50 to £150 per session. Training three times per week adds up to £600 to £1,800 per month. That is £7,200 to £21,600 per year.
12REPS delivers professional programming for a fraction of that cost. You get the expertise without the expense.
Real Results from Real Men
The best evidence for any training approach is results. Here is what men are achieving with 12REPS:
Beginners are learning proper technique from day one. They build habits that serve them for life. They avoid the months of wasted effort that comes from following random programmes.
Intermediate lifters are breaking through plateaus. Structured programming with progressive overload delivers results that random training cannot match. Men who have been stuck for months start seeing progress again.
Advanced lifters are fine tuning their training. The detailed tracking reveals patterns in performance that inform smarter programming decisions.
Busy professionals are staying consistent despite demanding schedules. Efficient programmes that respect their time allow them to maintain training even during hectic periods.
Men over 40 are building and maintaining muscle mass. Smart programming that accounts for recovery needs keeps them progressing safely.
Getting Started
Download the 12REPS app and create your profile. Tell the app your goals, available equipment, and experience level.
Browse the programmes and select one that matches what you want to achieve. Look through the exercises and watch the video demonstrations for any movements you are unfamiliar with.
Start your first workout. Log your sets and weights as you complete them. Let the app guide you through the session.
After a few weeks, review your progress. See the weights increasing. Notice how movements that felt challenging now feel manageable. Watch your estimated 1RMs climb.
This is what training with professional programming looks like. This is what 12REPS provides.
Download the 12REPS app now and start building the physique you want.
Frequently Asked Questions
Is 12REPS suitable for beginners?
Yes. The app includes beginner programmes with clear video demonstrations for every exercise. You will learn proper technique from day one and progress at an appropriate pace.
Can I use the app with a home gym?
Absolutely. Tell the app what equipment you have and it provides appropriate programmes. Even minimal equipment like dumbbells and a bench is enough to build significant muscle.
How does the app know what weight I should lift?
The app tracks your previous performance and suggests weights based on your history. It uses established formulas to calculate appropriate loads for each exercise.
Is there a free trial?
Yes. Download the app and explore the features before committing to a subscription. You can see exactly what you are getting before you pay.
Who designs the programmes?
All programmes are designed by certified personal trainers with expertise in strength and conditioning. You get professional guidance without the professional price tag.
Can I create my own workouts?
Yes. The custom workout builder lets you create sessions from the library of over 1,500 exercises. Follow structured programmes or build your own.
Does the app work offline?
Yes. Once programmes and videos are downloaded, you can train without an internet connection. Perfect for gyms with poor reception.
References
- Schoenfeld, B.J. et al. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass. International Journal of Sports Nutrition and Exercise Metabolism. https://pubmed.ncbi.nlm.nih.gov/28834797/
- Grgic, J. et al. (2018). Effect of Resistance Training Frequency on Gains in Muscular Strength. Sports Medicine. https://pubmed.ncbi.nlm.nih.gov/29470825/
- Ralston, G.W. et al. (2017). The Effect of Weekly Set Volume on Strength Gain. Sports Medicine. https://pubmed.ncbi.nlm.nih.gov/28755103/
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About the Author: Will Duru holds a BSc (Hons) in Sport and Exercise Science and is an award-winning personal trainer with over 10 years of experience. He has helped hundreds of men build muscle and strength through structured training programmes. Will created the 12REPS app to make professional guidance accessible to every man who wants to get stronger.
