Muscle building app
Choose Build Muscle as your goal and the GrabGains muscle building app sets up your plan for it: 6 to 8 exercises per workout as standard, 3 to 4 sets of 8 to 12 reps on compound lifts and 3 sets of 10 to 15 on isolation exercises. You log every set, the app suggests a weight for your next workout, and you see how many sets each muscle group got in the last 7 days.
Build Muscle goal
During onboarding you choose your main goal, and that goal sets the numbers in your plan. Build Muscle gives you 6 to 8 exercises per workout as standard. Compound lifts get 3 to 4 sets of 8 to 12 reps with 120 seconds of rest, isolation exercises 3 sets of 10 to 15 reps with 75 seconds of rest.
Lift Heavier is set up differently: 4 to 6 exercises, 4 to 5 sets of 4 to 6 reps and 180 seconds of rest on compound lifts. The plan comes from fixed rules per goal, not from AI.
Weight suggestion and progression
Progressive overload is the starting point for muscle gain: over time you do a little more than before, within the rep range of your goal. For each exercise the app suggests a weight based on your recent workouts and how heavy your sets felt. Did it go well? Then it can suggest more weight, reps or sets for your next workout.
The weight step is 2.5 kg on compound lifts and 1.25 kg on isolation exercises, and your previous session is one tap away while you log.
Volume per muscle group
The number of sets per muscle group per week is one of the main variables in muscle building. Grow shows how many sets each muscle group got in the last 7 days, from maintenance to growth zone, so you see which muscles get plenty of work and where there is room for more.
The progress screen adds your weekly volume and how it is distributed across your muscle groups. Muscle Zone Tracking is part of Pro.
Priority Zones
Want to add size to your shoulders, chest, arms or glutes in particular? Choose up to two Priority Zones and your plan puts extra emphasis on them. Prefer an even split? Choose No focus. In Grow you then follow how many sets those muscle groups get.
At home or in the gym
The app only uses exercises that fit the equipment you check off, with the same sets and reps for your goal. Only a pair of dumbbells at home? Then you get a complete dumbbell plan. In the gym, barbell, cable and machine exercises show up in your plan. With bodyweight only, your progress comes from reps, sets and harder variations.
In the app
From today’s workout to your sets per muscle group: these are the screens you use while building muscle.
Today’s workout is ready as soon as you open the app.
Max weight, volume and reps per session for each exercise. The full history and your estimated 1RM come with Pro.
Your weekly volume and how it’s distributed across your muscle groups.
Your streak, training days and latest personal records.
How many sets each muscle group got in the last 7 days, from maintenance to growth zone.
Choose up to two muscle groups that need extra attention.
This is GrabGains
A workout from start to finish: opening your plan, logging your sets in the gym and the summary when you’re done.
Why GrabGains
Build Muscle sets 8 to 12 reps on compound lifts and 10 to 15 on isolation exercises. You don’t have to work out that split yourself.
A suggested weight for every exercise, based on your recent workouts and how heavy your sets felt.
Grow counts your sets per muscle group over the last 7 days, from maintenance to growth zone.
Your plan is built around the equipment you have. Training somewhere else for a day? Change the equipment for that one workout.
Ready to build muscle?
A good app for muscle gain does three things: it sets up sets, reps and rest for muscle growth, it suggests a weight for your next workout based on what you lifted, and it shows how your volume is spread across your muscle groups. Without those three you are left with a log you have to interpret yourself.
You enter your goal, experience, training days and equipment. With Build Muscle the plan uses 6 to 8 exercises per workout in the 8 to 12 and 10 to 15 rep ranges, while you stay in control of exercises, scheduling and intensity.
Explore the training plan appYour weekly sets per muscle group, from maintenance to growth zone, and how your volume is distributed. You see which muscle groups fall behind and where there is room for more sets.
Track your progressPersonal records, an estimated one-rep max, streaks and a training calendar. Weekly and monthly reviews show where you’re getting stronger and how consistently you train.
Weekly and monthly reviewsLog a weigh-in on your profile, optionally with your body fat percentage, and follow the trend. Free and private: weigh-ins don’t appear in the feed, on leaderboards or on your public profile.
Weight loss workout appIs strength your main goal rather than size? Lift Heavier uses 4 to 6 exercises per workout, with 4 to 5 sets of 4 to 6 reps and 180 seconds of rest on compound lifts.
See the weight training appFollow friends, share workouts and celebrate personal records together. Compare your performance and consistency on the leaderboards.
Discover the appComparison
A spreadsheet is free and flexible, but you work out sets, reps and progression yourself. A separate tracker logs what you did, but doesn’t plan your next step. GrabGains sets up the plan for your goal, suggests the next weight and counts your sets per muscle group in the same app.
| What you want | Excel or paper | Separate tracker | GrabGains |
|---|---|---|---|
| Sets and reps for muscle building | Build it yourself | Usually not | Build Muscle: 3–4 × 8–12 |
| A suggestion for your next workout | No | Limited | Weight suggestion per exercise |
| Sets per muscle group per week | Calculate it yourself | Rarely | Grow |
| Extra emphasis on specific muscles | Plan it yourself | Usually not | Up to two Priority Zones |
| Bodyweight trend | Separate list | Sometimes | Free and private |
Fitness enthusiasts
Really like the functionality of this app. It gives you reminders, personalized workouts to achieve your goal and tips on how to perfrom them. The perfect app for me!
MckPrk
5 out of 5 · App Store
Super good app with great workouts and a strong AI coach. Easy to track your progress and really motivating to keep training. Definitely recommend it
Dcro1
5 out of 5 · App Store
Really helped me track my progress, great and easy to use! Recommend this app to everyone.
Kathrinmv1997
5 out of 5 · App Store
Good to know
A good muscle building app sets up sets, reps and rest for muscle growth, suggests a weight for your next workout and shows your volume per muscle group. In GrabGains you choose the Build Muscle goal for that: compound lifts get 3 to 4 sets of 8 to 12 reps, isolation exercises 3 sets of 10 to 15, and Grow shows your weekly sets per muscle group.
With the Build Muscle goal, a workout has 6 to 8 exercises as standard. Compound lifts get 3 to 4 sets of 8 to 12 reps with 120 seconds of rest. Isolation exercises get 3 sets of 10 to 15 reps with 75 seconds of rest. When the weight goes up, the step is 2.5 kg on compound lifts and 1.25 kg on isolation exercises.
Lift Heavier is set up for strength: 4 to 6 exercises per workout, 4 to 5 sets of 4 to 6 reps on compound lifts and 180 seconds of rest. Build Muscle uses more exercises and more reps: 6 to 8 exercises, 3 to 4 sets of 8 to 12 reps and 120 seconds of rest. Isolation work moves from 8 to 10 reps to 10 to 15.
For each exercise the app suggests a weight based on your recent workouts and how heavy your sets felt. Did it go well? Then it can suggest more weight, reps or sets for your next workout. With bodyweight exercises, progress comes from extra reps and sets, and when you reach the top of the rep range the app can suggest a harder variation.
That depends on your experience, recovery and available time. You choose how many days a week you train, and Grow shows how many sets each muscle group got in the last 7 days, from maintenance to growth zone. GrabGains provides general fitness and training information only and is not a medical service. Consult a healthcare professional before starting a new training program.
Yes. You check off the equipment you have, from bodyweight only to a full home gym, and your plan is built around it with the same sets and reps for your goal. Training somewhere else for a day? Change the equipment for that one workout. Swaps only offer alternatives that fit your equipment.
Yes. You log a weigh-in on your own profile, optionally with your body fat percentage, and see the trend of your weight, and of your body fat if you measure it. Weight tracking is free and private: your weigh-ins don’t appear in the feed, on leaderboards or on your public profile.
No. GrabGains doesn’t track food, protein or calories. The app covers the training side of muscle building: your plan, your sets and weights, your volume per muscle group and the trend of your bodyweight. If you want to track what you eat, you do that outside the app.
The app is free to download and new accounts get 14 days of Pro for free. The free Basic version lets you log workouts, browse the exercise library, track personal records and log your weight. Generating Smart Workouts, Muscle Zone Tracking, the AI coach and adjusting a workout to how you feel are part of Pro. Pro prices are shown in the App Store and Google Play.
Download the app
Choose Build Muscle, set your level, training days and equipment, and complete your first Smart Workout within minutes.
