Prime Progression
EN DE FR ES
Download
Workouts · Nutrition · Recovery · iOS

Your training, fully dialed in.

AI-powered strength training, nutrition tracking, and recovery insights — in one app built for lifters who take progress seriously.

iOS available now · Android in development

Prime Progression dashboard showing today's workout, calorie tracking, weekly schedule, and health metrics
Every piece of your training, connected.
  • 0+ elite benchmarks
  • Live workout · meal · recovery data
  • 72-hour fatigue window
  • GDPR-compliant · EU-hosted
AI Coach

Your personal training partner.

Gemini-powered, remembers you. Mention a knee issue in January, ask about leg exercises in June — it still knows. It reads your workout logs, your macros, your recovery score. Every answer is grounded in your actual data, not generic advice.

  • Remembers injuries, preferences, and equipment long-term
  • Reads your real workout history, not a template
  • Suggests warm-up sets, deload weeks, exercise swaps
Prime Progression AI Coach panel suggesting warm-up sets before the working set
Prime Progression AI Food Scanner auto-identifying a meal with macros 376 kcal, 36g carbs, 14g fat, 24g protein
AI Scanner

Snap. Scan. Logged.

Point your camera at the plate. Gemini Vision identifies what's on it, looks up the nutrition data, and logs it to your diary in the background. You keep eating. Barcodes work too.

  • Photo scan, barcode scan, or manual search
  • Cross-referenced against OpenFoodFacts database
  • Logs in the background — no waiting screen
Recovery

Train hard. Recover smarter.

HRV, resting heart rate, and sleep data pulled from Apple Health. Combined with your training load from the last 72 hours. The result is one number that tells you if today is a push day or a back-off day.

  • Sleep quality scored by deep-sleep and REM percentage
  • Squats and deadlifts count 3× more than curls
  • 72-hour fatigue window — yesterday's session still matters
Prime Progression recovery screen showing 70% recovery score, HRV 62ms, Sleep 7 hours 54 minutes, RHR 58
Under the hood

Obsessive about the details.

Every feature built natively for iOS, tuned for speed, designed to stay out of your way.

Volume heatmap showing muscle group training distribution

Deload detection

Compares your last 14 days of compound lifts against the 14 days before. When the trend drops, you get a deload flag before you feel the fatigue.

Strength radar chart with per-muscle-group letter grades

Strength grading

100+ exercises benchmarked against elite standards. Each muscle group gets a letter grade. You see exactly where you're strong and where there's room to grow.

AI training plan with block periodization cycle overview

AI periodization

Block periodization built around your schedule, equipment, and experience. Auto-deload detection built in. The plan adjusts as your numbers change. Not a PDF. A living program.

Macro analytics with weekly protein, carbs, fat trends

Your data stays yours

GDPR-compliant, EU-hosted. No third-party sharing. Full export and deletion on request. We don't sell your health data.

The app

See what's inside.

Dashboard: today's Pull workout, weekly schedule, calorie target, health summary
Active workout with AI Coach warm-up suggestions
AI Food Scanner recognising a plate and auto-logging macros
Nutrition diary with calorie ring and macro breakdown
Strength radar chart with per-muscle grades
Volume heatmap over a body map with per-muscle set counts
Macro analytics with weekly protein, carbs, fat trends
Recovery screen with 70% score ring, HRV, sleep, RHR
AI training plan with 9-week mesocycle and 4 phases
Beta feedback

What testers say.

Get started

Three steps. Five minutes.

  1. 01

    Download

    Free on the App Store. No account needed to explore.

  2. 02

    Set up your profile

    Weight, height, training history. Connect Apple Health for recovery data.

  3. 03

    Start training

    Log your first workout. The AI coach has your full context from day one.

FAQ

Common questions.

Is Prime Progression free?

Yes. The core app is free to download and use. Log workouts, track nutrition, and monitor recovery at no cost. A Premium plan unlocks unlimited AI coaching, AI training plan generation, and the full analytics suite. Pricing is shown in the App Store.

Is it available on Android?

iOS is available now. Android is in development. If you want early access, reach out at support@prime-progression.com.

How does the AI coach's memory work?

When you tell the coach something — an injury, a preference, your available equipment — it stores it as a long-term memory. Months later, when it's relevant, the coach recalls it automatically. It doesn't lose context between conversations.

What happens to my data if I cancel Premium?

Everything you've logged stays. Your workout history, nutrition diary, and health data remain fully accessible. Premium features turn off; your data stays yours.

Does it work without internet?

Yes. Prime Progression is offline-first. Logging works without internet. Your data syncs the next time you're online.

How exactly does the recovery score work?

Your sleep quality score (deep sleep %, REM %, duration) is multiplied by a training fatigue modifier. Fatigue accumulates from your last 72 hours of workouts, with compound lifts like squats and deadlifts weighted three times heavier than isolation work. The result is a 0–100 score that reflects real readiness, not just last night's sleep.

Can I import my data from Strong or Hevy?

CSV import is planned for a future release. Direct API integration with Strong or Hevy is not currently supported.

Your training.
Fully dialed in.

Strength, nutrition, and recovery — connected in one app.

Download for iOS Read the FAQ

iOS available now · Android in development