Rackd features: your data, your progress, your programs

What Rackd does with your data, your progress and your programs.

01 · Own it

Free, with nothing to rent

Rackd is free to use and has no subscription. Your record stays yours.

Free to use: Log workouts, run any of the 15 programs, build your own and import yours.
No subscription: Nothing renews and there is nothing to cancel.
Works offline: Your workouts are stored on your phone first, so the app works without a signal.
Backup and restore: Sign in, then tap Back up to account in Settings, Backup & Restore. Restore it on a new phone.
Export your history: Settings, Backup & Restore. Choose a JSON backup, or a CSV for analysis. The export covers your full history.
Light and dark: Midnight and Daylight themes.

Backup and restore screen with backup status, account backup and the JSON and CSV export options — Settings · Backup & Restore

02 · See your progress

See what's working

Every set you log feeds the same records, so there is nothing separate to keep up. The first group below is free and covers your last 12 weeks. The second is Coach and Insights, which includes your full history.

Personal records: Your best sets on each lift, recorded as you log them.
Exercise charts: Volume for a single exercise over time.
History calendar: Your last 12 weeks of workouts by date, with the sets from any day.
Consistency score: How steadily you have been training.
Body coverage map: Which muscles your training has covered.
Bodyweight: Log your bodyweight and see how it changes.

Coach and Insights

Coach is the app's built-in guidance. It's software, not a person.

Trend: Where your training is heading, week by week.Free during beta · part of Power Rack at launch
Goals: Set strength, bodyweight and consistency targets and track them.Free during beta · part of Power Rack at launch
Strength Projections: When you are likely to reach your next strength target.Free during beta · part of Power Rack at launch
Coaching: A weekly review of your training, with observations and a reminder.Free during beta · part of Power Rack at launch
Muscle Analysis: Muscle balance scoring and drill-downs beyond the free body map.Free during beta · part of Power Rack at launch
Consistency details: What is behind your consistency score, week by week.Free during beta · part of Power Rack at launch
Coach notes: Targets and feedback for each exercise during your workout.Free during beta · part of Power Rack at launch
Full history in the app: Every workout, PR and chart, not just the last 12 weeks.Free during beta · part of Power Rack at launch

Progress overview with the week strip, consistency score, 12-week volume trend and recent personal records — Progress · Overview

Personal records tab with total, weekly and monthly counts and this week's record sets — Progress · Personal records

Exercise stats for the barbell squat with a volume chart over three months and the sessions, lowest and highest values — Progress · Exercise stats

History calendar for a month with the workout days marked and one day selected — History · Calendar

03 · Know what's next

A program that progresses

A progression rule decides what changes next: how much to add, when, and what to do when you miss. Rackd has 11, and the programs that add load use the ones that fit them. Stretch & Recovery is timed work with no progression.

The 15 built-in programs: 5/3/1 Strength, 5x5 Strength, Push/Pull/Legs (PPL), Upper/Lower Split (PHUL), Beginner Body Builder, Bro Split, HIT Low-Volume Strength, Dumbbell Full Body, Dumbbell Upper/Lower, Kettlebell Full Body, Kettlebell Upper/Lower, Bodyweight Basics, Glute & Curves (Gym Edition), Glute & Curves (Dumbbell Edition), Stretch & Recovery.

Browse the programs How the weights are chosen

Program detail for 5/3/1 Strength with its description, length, training days and the start of the weekly schedule — Program · 5/3/1 Strength

Progression rules

All eleven, drawn out.

LINEAR

Add weight every session, the same way every time.

WAVE

Build for four weeks, then peak on a heavy single.

STEP

Hold the load until you own it, then bump up.

UNDULATING

Rotate strength, hypertrophy, and power within the same week.

TOP / BACKOFF

One top set drives the day, three back-off sets bank volume.

AMRAP

Hit the prescribed sets, then leave nothing on the last one.

RPE

Pick the load by how hard the last rep felt.

DOUBLE PROGRESSION

Climb the rep range first, then add weight and reset.

ABSOLUTE INCREMENT

Add the smallest plate every clean session.

1RM LADDER

Stack percentages off your true max each week.

VARIATION

Move to a harder exercise instead of stacking more weight.

03 · The session

Open the session and lift

Open today's session and the weights for your lifts are already worked out. You log the sets and the program takes it from there.

Targets: Each set shows its target, usually weight and reps, and what you lifted last time.
Training max: Percentage-based programs run from a training max. Rackd asks for it when you start the program.
Increments: In programs that add load, the rule decides how much to add and when, so the next weight is worked out for you.
Warm-ups: A warm-up calculator builds the ramp-up sets for your working weight.
Plates: The plate calculator shows what goes on each side of the bar. Set your bar and plate sizes once in Settings.
Rest timer: The timer starts when you log a set.
RPE: Log RPE on a 6 to 10 scale. RPE-based programs use it to set the next weight.
Supersets and swaps: Link exercises into a superset, or swap one mid-workout when the rack is taken.
Deloads: Deload weeks are built into the programs that use them, and you can take a lighter week when you need one.
Edit later: Edit a past workout if you logged something wrong.
Kilograms or pounds: Switch in Settings.
448 exercises: Search by muscle group and equipment, or add your own.