Tempered Strength 2.0Biggest update yet, live on the App Store
Gym programs builtfor real life.
Free and Pro strength and conditioning programs designed by experts, from heavy strength work to metcons and athletic prep. Smart features that adapt when life gets in the way.
Full program breakdown
Check out all 13 programs, see the description, duration and sessions per week.
Programs for Every Lifter
13 structured programs in the app covering hypertrophy, powerbuilding, powerlifting, and more. Pick a program that fits your schedule and goals. Some examples include:
- Push/Pull/Legs splits
- HiiT Shred Programs
- Olympic lifting progressions
- Pilates intro programs
Smart Features
Training tools that adapt to real life. Because the perfect workout is the one you can actually do.
On-Demand Workouts
Need to feel the burn but don't have time for a full program? Pick from our library of 100+ one-off workouts for quick, effective sessions. Filter by type, difficulty, and equipment.
The Brief
Your daily intel for the iron game. Curated fitness articles on methodology, nutrition, recovery, and mindset.
Smart Exercise Swapping
Equipment unavailable? Tap to swap any exercise for an alternative that targets the same muscle groups. Choose from cable, machine, bodyweight, or dumbbell alternatives.
Gym Terminology
New to the gym? Our searchable glossary decodes common lingo like AMRAP, DOMS, concentric, and hypertrophy. Filter by training, movements, or nutrition categories.
Free & Pro
Start free, upgrade when you're ready. Most of our programs are completely free.
Get Started
- Multiple complete training programs
- On-demand workouts (limited)
- The Brief: articles, playlists & glossary
- 10 Smart exercise swaps per month
Level Up
- Everything in Free
- All PRO programs available
- Full on-demand workouts library
- Unlimited Smart exercise swaps
- Exclusive content & features
Ready to start training?
Download Tempered Strength for free and start your first program today. Upgrade to Pro when you're ready.