What flexRep does
Provides a light template layer for the program you already trust. Stores per-exercise targets. Supports mesocycle structure. Suggests substitutions when equipment is unavailable. Gets out of the way.
Routines & programs
Your program.
Your program.
Not ours.
Strong, Hevy, Fitbod, Boostcamp, JuggernautAI — all of them want to write your training. flexRep doesn't. The routine system is a light template layer for the program you already trust, with per-exercise targets, mesocycle structure, and substitutions on tap.
We don't pick your routine. We make the one you picked easier to follow.
A routine is a template, not a curriculum.
Most lifting apps treat the routine as the product. flexRep treats it as scaffolding for the work — visible when you need it, transparent the rest of the time.
What flexRep doesn't do
Pick your program for you. Tell you which routine is "right" for your goals. Bundle a paywalled marketplace of branded programs. Optimize you with a recovery score we made up.
The routine system, fully exposed.
Every layer is optional. You can use flexRep with no routine at all — just log sets. Or you can structure your block all the way down to per-exercise RPE targets. The system meets you where you train.
LAYER 01
4–12 weeks Mesocycle
The block you're currently in. Hypertrophy, strength, peaking, deload, recovery, your own label. Tagged so analytics know which phase a session belongs to.
LAYER 02
1 session Routine
A reusable template — "Push Day," "Squat Day," "5/3/1 Wednesday." Ordered exercises with target sets, reps, RPE, and rest. Names are yours; structure is yours.
LAYER 03
per lift Exercise targets
Per-exercise target weight, reps, RPE, and rest interval. Optional. Pre-fills the log surface but never enforces. Miss your target by two reps; flexRep notes it and moves on.
LAYER 04
in the moment Substitutions
Squat rack taken? Tap "find a substitute" — flexRep suggests exercises sharing the movement pattern, weighted by what you've actually done before. Your call to accept.
Bring your own. We've handled them all.
A non-exhaustive list of programs that flexRep's routine layer accommodates without modification. We don't bundle them, we don't sell them, and we don't paywall them — but the structure runs cleanly.
Program
Style
Frequency
Anchor
5/3/1 (Wendler)
Strength · powerlifting
4×/wk
percentage-based
nSuns 5-Day
Strength · powerlifting
5×/wk
percentage-based
PPL (Push/Pull/Legs)
Hypertrophy · general
3-6×/wk
rep-range
PHUL
Power-hypertrophy hybrid
4×/wk
rep-range
Renaissance · MEV/MAV
Hypertrophy · evidence-based
variable
volume-based
Texas Method
Strength · intermediate
3×/wk
volume + intensity
GZCLP
Strength · linear-progression
4×/wk
tier-based
Upper / Lower split
General · balanced
4×/wk
rep-range
Don't see yours? It's almost certainly fine — the layers above accommodate roughly any periodized strength or hypertrophy structure. Custom programs are a fifteen-minute setup once, then forever.
Six behaviors. All opt-in.
Each of these can be on or off per routine. The defaults are conservative; the toggles are obvious; nothing nags.
Auto-progress
Optional. Bump suggested weight when the previous session hit target with RPE under 8. Off by default — you can leave it off forever.
Deload weeks
Tag a week as a deload; analytics weight it differently in stall detection and volume rollups.
Exercise swap
Substitute any exercise per session without modifying the routine. Original routine intact; this session's record reflects what you actually did.
Pin per gym
A routine can be tagged to a primary gym so plate calculator uses the right inventory.
Live editing
Modify a routine mid-session; the change saves to the template only if you confirm.
Routine history
See how a routine actually played out across the block — average target hit rate, missed sessions, total volume.
The anti-pattern
What we won't ever build into the routine layer.
A coach you didn't ask for, telling you what to do next. AI-generated programs that change every week based on a recovery score we made up. A subscription model where the "real" program lives behind a paywall. A marketplace where coaches sell you their plan.
The routine system stays a template layer. Forever. If you want an AI coach, there are six apps that do that. flexRep is the one that doesn't.
Run your program. Log the work.
The routine layer is here when you want it. The log surface works fine without it.