Defiant
First 1,000 free for lifeEarly access is open Download

Early access is open

Lift more
every week

Defiant tells you the weight and reps for every set, based on what you've lifted before. If a set goes better or worse than planned, the next one changes to match.

Download on the App Store

Defiant Pro will cost $69.99 a year. The first 1,000 people to download it get Pro free, for life. No account, no ads, no tracking. For iPhone on iOS 26.1 or later, plus Apple Watch.

Import your history from

Your old sets count toward your first targets.

Each set comes with a target, worked out from your own logged sets.

Early access

Free for life.
First 1,000 only.

Defiant Pro will cost $69.99 a year or $9.99 a month. The first 1,000 people to download Defiant get Pro free for life, including the features we add later.

  • Defiant Pro, free for life
  • Normally $69.99 a year
  • No trial, no card, no account
  • Shape what we build next
Download on the App Store
The workout logger: weight and reps for each set of bench press, with last time's numbers below
Defiant on Apple Watch: logging a set of bench press, 175 lb for 6 reps, with a target of 175 × 7

Sets, weight and reps, like any tracker. Last time's numbers fill in for you, and the next set shows its target.

Two ways to train

Build my program: answer a few questions and get a plan
Built for you

Answer eight questions and get a program built around your goal, schedule, session length, gym and any joints to go easy on.

Your own
routines
Upper A from your own plan, with a target for every exercise
Bring your own

Your exercises, sets, rep ranges and rest times. Defiant adds a target to every set.

The eight questions

  1. GoalMuscle, strength, both, lean, athletic or bodyweight skills
  2. StyleWeights, calisthenics, both, lift + run, or HIIT
  3. Days a week2 to 6
  4. Session length30 to 90 minutes
  5. ExperienceBeginner, intermediate or advanced
  6. SplitFull body, upper/lower, PPL… or pick for me
  7. GymFull gym, home gym, dumbbells or bodyweight
  8. FocusMuscles to bring up, joints to go easy on

You get every day of the plan with how long it takes, why it works, and the classic programs that fit you best. Swap any exercise you don't like.

Why lifters switch to Defiant

Adjusts set by set

After each set, Defiant recalculates the next one from the reps you just got and how much you usually drop off between sets. If a set was a grind, the next one gets lighter.

Rep ranges

Give any exercise a range like 6–10 or 8–12. Add reps until every set hits the top, then the weight goes up. If you fall short, it stays the same or comes down.

Programs you already know

26 ready to run, including 5×5, GZCLP, 5/3/1 Boring But Big, Texas Method, PHUL, PHAT, push/pull/legs, calisthenics and rings.

Every gym is different

Two leg presses with the same number on the pin can feel completely different. Defiant keeps machine weights and history separate for each gym you train at. Barbells and dumbbells count everywhere.

Your data stays yours

There's no account to make and no server holding your workouts. They're stored on your iPhone and in your own iCloud, and you can export them to CSV whenever you like. There are no ads or trackers.

Shows its working

Tap any target to see how it was worked out. We've also written up every rule and tested the model against 116 logged sessions.

How targets work →

Turn every set into progress

Bench Press · Set 2 of 3 175 lb × 7 ↑ Beat last time: 175 × 6

Know what to lift next

Every set shows a target from your last sessions. Hit the top of your rep range and the weight goes up next time. Plates per side, warm-ups and rest timers are already worked out.

The Stretch page: a warm-up for Upper A and stretching routines

Stretch mode

Guided stretching and warm-ups

A voice coach counts you through each hold, tells you when to switch sides and says what's coming next. You can leave the phone on the floor.

  • Warm-ups for your next workout, based on the muscles you're about to train.
  • Cool-downs from today's workout. If you trained hamstrings and chest, the cool-down stretches those.
  • 20 routines, from Starting Stretching and Limber 11 to yoga flow and Yin, in 5 to 20 minutes.
  • Nearly 100 stretches with how-tos. Every session goes to Apple Health.

What else is in the app

1 of 6
Run tracking with a live route map

Track your runs

Add a run to any workout. Defiant maps your route and tracks distance, time and pace, even with your phone locked.

Apple Watch rest timer

Log sets from your wrist

Your workout follows you to Apple Watch, with the target, rest timer and one-tap logging. You can leave your phone in your bag.

Equipment setup: bar, plates, dumbbells and machines

Targets that match your plates

Set your bar, plates, dumbbells and machines, at home or at several gyms. Every target rounds to a weight you can load.

Import from Alpha Progression, Hevy, Strong and Fitbod

Bring your history with you

Import from Alpha Progression, Hevy, Strong or Fitbod. Every past set feeds your next targets, so you pick up where you left off.

Sets per muscle body map

See what you trained

A body map and a count of sets per muscle for the week, so you can see what's been missed.

Trophies and streaks

Records and trophies

Personal records, streaks and trophies for the milestones along the way.

Programs that keep you progressing

Five by five

5×5 Strength

Beginner · 6 weeks · 3 days a week · 2 workouts

  • Squats5 × 5 reps
  • Bench Press5 × 5 reps
  • Bent-Over Rows5 × 5 reps
Upper / Lower

Build size

All levels · 4 days a week · 4 workouts

  • Bench Press3 × 5–8 reps
  • One-Arm Rows3 × 8–12 reps
  • Seated Shoulder Press3 × 8–12 reps
  • Lat Pulldowns3 × 8–12 reps
  • + 3 more exercises
Hybrid athlete

Strong and fit at once

5 weeks · 4 days a week · 4 workouts

  • Squats3 × 4–6 reps
  • Bench Press3 × 5–8 reps
  • Pull-Ups3 × 5–8 reps
  • Farmer's Walk3 × 30–45 s

Tap a workout to see what's in it. Plus 23 more programs, including Push/Pull/Legs, GZCLP, 5/3/1 Boring But Big, PHUL, calisthenics and rings.

FAQs

How are my targets worked out?

Each exercise has a rep range. Defiant fits a strength model to your own history and suggests a weight and reps for every set. Hit the top of the range on every set and the weight goes up next time. The full details.

I'm new to lifting. Is it for me?

Yes. Answer eight questions and Defiant builds your plan. On your first workout, pick a weight you could lift for the top of the range with a couple of reps to spare. From then on, every set is worked out for you.

Can I keep using my own program?

Yes. Build your routines exactly how you like them, with your own exercises, sets, rep ranges and rest times. Defiant adds the targets. You can also import programs from Alpha Progression.

Which apps can I import from?

Alpha Progression, Hevy, Strong and Fitbod bring every workout and set. Shred brings your workout history and notes, since its export has no sets. Export from your current app, then choose the file in Settings → Your data → Import from another app. Importing the same file twice is safe. See what carries over from Alpha Progression, Hevy, Strong, Fitbod or Shred.

Does it work with Apple Watch?

Yes. The Watch app mirrors your current workout so you can see the target, log sets and run the rest timer from your wrist. Runs are recorded with your iPhone's GPS.

Which iPhones and iOS versions does it support?

Defiant needs an iPhone running iOS 26.1 or later. Apple Watch is optional and needs watchOS 26 or later.

Is there an iPad, Android or web version?

No. Defiant is built for iPhone, with an Apple Watch companion app. There's no iPad, Android or web version.

What do early members get?

Defiant Pro, free for life. Pro will cost $69.99 a year or $9.99 a month, but the first 1,000 people to download Defiant never pay for it, including features we add later. Early members are also first in line to try new features.

How do you know I was one of the first 1,000?

The App Store records when your Apple ID first downloaded Defiant. That stays with you if you delete the app, reinstall it or get a new iPhone, so there's nothing to sign up for or remember.

Where is my data stored?

On your iPhone and, if you turn on iCloud sync, in your own private iCloud. We have no server and never see your workouts. See the privacy policy.

How much does it cost?

Defiant Pro will cost $69.99 a year or $9.99 a month. If you're one of the first 1,000 people to download Defiant, it costs nothing, for life, with no trial, card or account. See what early members get.

Can I export my data?

Yes. Settings → Export workouts (CSV) saves every workout and set as a spreadsheet you can open anywhere.