Free
$0forever
- Training plan
- Set log
- Weight and measurements
- The last 4 weeks of history
Logging a workout is never locked.
Bench press · Set 1
102.5
kg, as planned
×
5
reps
25 + 15 + 1.25
per side, 20 kg bar
Every set, worked out.
Iron Desk works out every set from your own lifts, down to the plates on the bar. When recovery drops, the plan drops with it.
Built for powerlifting, armlifting and bodybuilding.
Coming soon to the App StoreAndroid follows on Google Play
The weight
Trackers write it down. Iron Desk works it out.
A log remembers what you lifted. Iron Desk works out what to lift next, from your best recent sets to the plates on each side.
In a tracker
100 × 7
What you did last time. Today is your guess.
In Iron Desk
102.5 × 5
Today, as planned. Every step of the math is on screen.
The rule. Training max is 90% of your best Epley estimate from the last 42 days. Sets over 8 reps don’t count: on long sets the formula overshoots.
How 102.5 is worked out
- Best set in the last 6 weeksA heavy triple, two weeks ago127.5 × 3
- Estimated maxEpley: 127.5 × (1 + 3/30)140kg
- Training max90% of the estimate, so the plan never starts at your limit126kg
- Share for 5 reps, 2 in reserveRPE 8: 1 ÷ (1 + 7/30)81%
- Today’s weight126 × 0.81 = 102.3, rounded to the plates you load 102.5kg
25 + 15 + 1.25
per side, 20 kg bar
After the set
102.5 × 8 loggedtoday ≈ 130 kg
Every set updates today’s estimate. Above your training max of 126 means a good day; beat your best ever and the set is marked PR right there.
Recovery
The plan answers to recovery.
Four signs of fatigue: resting heart rate, strength on the bar, sleep and drive. When two of them are down, today turns into a deload: half the sets, 10% off the weight, right in the plan.
Today · Upper
Deload
29
sets todayas planned
102.5kg
Bench press, as planned70min
Session time- Bench press5 × 5–7
- Lat pulldown or pull-ups5 × 8–10
- Standing barbell press4 × 6–8
- Smith machine row5 × 8–10
- Dumbbell lateral raises5 × 15–20
- Overhead triceps extension5 × 10–12
Mark two signs of fatigue and this day is cut in half.
Calories follow the scale.
Every 14 days Iron Desk compares your 7-day average weight with the pace your goal needs. Off pace, it moves 150 kcal, and only through carbs.
Nothing changes. Plus 0.30 kg a week sits inside the bulk range.
Target pace, kg a week: bulk +0.2 to +0.35 · maintain ±0.15 · cut −0.3 to −0.7
How the call is made. A deload comes from two of four signs, and every fourth week of the cycle is lighter by plan. Calories change only through carbs, 150 at a time, and only after two weeks of weigh-ins.
Volume
Volume, muscle by muscle.
The body map is painted with the sets you actually did this week. A gap shows before you read a single number.
10–18
working sets per muscle per week, the range where volume works
The Recovery view shows how many days ago each muscle was trained, and anything below target is listed by name.
Sets per week in a four-day upper and lower plan on a bulk. The band is 10 to 18 sets for each muscle the plan trains.
The rule. 10 to 18 working sets per muscle per week. On a bulk the four-week cycle runs ×1, ×1.15, ×1.3 and ×0.6.
Body
Honest numbers.
A tape measure is off by a few points, so body fat comes as a range as wide as that error. A single decimal inside it would be made up.
11–18%
body fat from neck, waist and height
14.5 %
1118
One number would claim 14.5 %. With a method that is off by 3.5 points either way, that decimal is made up.
- Lean mass
- 69–75 kg
- FFMI
- 21.9–23.8
- Weight, 7-day average
- 83.7 kg
- Weight is the average of the last seven days, not yesterday’s water.
- A missed measurement stays blank. Empty never turns into zero.
The rule. Body fat by the tape method, ±3.5 points for men and ±3.7 for women. The range never drops below essential fat.
No AI
No AI. Rules you can read.
Every call in Iron Desk comes from a rule written in plain words, and the app shows it next to the decision. Nothing is guessed by a model, nothing is hidden.
- 1
Working weight
Training max is 90% of your best Epley estimate from the last 42 days. The share for a set comes from its reps plus reps in reserve.
- 2
Plates
Barbell weights are rounded to what you can load: 2.5 kg steps, or 5 lb.
- 3
Deload
Two of four fatigue signs cut the day in half: half the sets, rounded up, and 10% off the weight.
- 4
Volume
10 to 18 working sets per muscle per week. The four-week cycle climbs for three weeks and eases off in the fourth.
- 5
Calories
Checked every 14 days against your goal’s pace. Only carbs move, 150 kcal at a time, and only after two weeks of weigh-ins.
- 6
Body
Body fat is a range as wide as the tape’s error. A missed measurement stays blank.
Nutrition
Food next to training.
Training days get more carbs, rest days fewer, and the week adds up to the same total. Protein and fat stay flat every day.
3,604
kcal on a training day
2,692
kcal on a rest day
3,210 a day on average
Mon
Tue
Wed
Thu
Fri
Sat
Sun
- Macro ring for the day
- Barcode scanner
- Your own foods
- Same as yesterday, in one tap
The rule. Only carbs move between days. Protein stays flat, and fat never drops below its floor.
Pricing
Logging stays free. Pro opens the math.
Right now only the free plan is available. Pro opens with purchases in the app.
Pro Soon
$9.99a month
or $59.99 a year, first month free
- Lifts, tonnage and relative intensity
- Microcycle wave and deload from fatigue signs
- Working weights from % of your max
- RPE analysis
- Your whole history
- Export and advanced charts
Founder’s edition: $99 once, for the first 500 people.
Questions
When can I get it?
Soon, on the App Store for iPhone. Android follows on Google Play. The store buttons go right here the day it’s live.
Is there AI inside?
No. Every decision is a rule you can read in the app, right next to the decision itself.
Kilograms or pounds?
Either, set in your profile. The plates follow: a 20 kg bar with 25 to 1.25 kg plates, or a 45 lb bar with 45 to 2.5 lb plates.
What stays free?
The plan, the set log, weight and measurements, and the last four weeks of history. Logging a workout is never locked.
Do I need my own program?
No. Iron Desk builds a plan from a few answers: days a week, experience, equipment and goal. Any day of it can be edited.
Which languages does it speak?
English, Russian and Chinese.
What happens to my data?
It lives in your account and syncs between your devices. You can delete the account, with everything in it, right from the app.
Every set, worked out.
Coming soon to the App StoreAndroid follows on Google Play