Free on iPhone · Build muscle on auto-pilot
The muscle building app for lifters who train hard and see nothing.
You don't lack effort — you're spread too thin. GainBlocks builds a 12-week Block around the areas you want to grow, then picks every set for you — weight, reps and rest — a little heavier as you get stronger. Progressive overload, no spreadsheets.
- weeks per Block
- 12
- weeks per Block
- days a week
- 2–6
- days a week
- focus areas per Block
- 1–3
- focus areas per Block
GainBlocks. Free on the App Store
- Beta users keep lifetime free access
- No ads, no social feed
- iPhone & iPad, iOS 15.1+
- AI runs only with your consent
The engine — Auto-Progression
You rate the set. It picks the next one.
You never choose a weight in GainBlocks. After every set you log, it reads the weight, the reps and how hard it felt — and sets your next session for you: weight, reps and rest. That's progressive overload, the thing that actually builds muscle, run automatically.
- A little heavier as you get stronger. Rated it easy? Next session loads up. Barely made it? It holds until you own the weight.
- A lighter week before you stall. When fatigue shows up in your logged sets, it schedules an easier week — then goes back to building.
- Volume waves across the Block. Sets ramp up mid-Block when your body can take it, and week 12 winds down so you finish measurably stronger.
Last session · Bench press
Next session — set for you
No spreadsheets. No guessing at the rack. Walk in, see the number, lift it.
Inside the app
We do the thinking. You do the lifting.
How it works
Pick a few. Grow them. Then the next.
Pick what you want to grow
Chest, back, shoulders, arms, legs — choose the areas that bother you. Tell it your days per week (2–6) and session length, and it shows how many areas your week can actually grow.
It builds your 12-week Block
A full plan around your equipment and your split — Push/Pull/Legs, Upper/Lower, Full Body or custom. Focus areas get real growth volume; the rest stays trained so nothing slides back.
Auto-Progression picks every set
After each set you log, it reads your weight, reps and how hard it felt — then picks your next set for you. A little heavier as you get stronger. No spreadsheets, no guessing at the rack.
Watch the numbers climb
PRs flag on their own. Weights climb week over week. When fatigue builds, you get a lighter week before you stall — then back to building. Twelve weeks later, the areas you picked have changed.
Training guides
The science, in plain language.
Why you're not growing, how much volume you actually need, which split fits your week — answered straight, then shown inside the app.
Why am I not building muscle?
You show up, you train hard, nothing changes. The real reason is simpler than you think.
Read the guideProgressive overload, without the spreadsheet
The one rule behind every muscle-building program — and how to run it without doing math at the rack.
Read the guideHow many sets per muscle group per week?
10–20 hard sets is the growth zone. Count yours — most lifters are under it everywhere.
Read the guideThe 12-week muscle building program, done right
Long enough for visible change, short enough to actually finish. What a real 12-week program looks like.
Read the guidePush Pull Legs vs Upper/Lower: which one grows more?
The honest answer: the split matters less than you think. Your days per week decide it.
Read the guideDeload week: the easy week that keeps you growing
The planned lighter week that keeps your numbers climbing — and the signs you're overdue for one.
Read the guideHow to bring up lagging muscle groups
Arms stuck? Chest flat? Adding more of everything won't fix it — moving your volume will.
Read the guideWhat a workout tracker should do for muscle gain
Logging isn't the point — deciding your next set is. What to track, and what your tracker should do with it.
Read the guideFAQ
Straight answers.
What is GainBlocks?+
GainBlocks is an AI-powered muscle building app for iPhone. You pick the areas you want to bring up, it builds a 12-week training Block around them, and Auto-Progression picks every set — weight, reps and rest — so your lifts keep climbing.
Why am I not building muscle even though I train hard?+
Usually because your weekly sets are spread across every muscle at once, so no single area gets enough volume to grow — and because your weights aren't progressing session to session. Focusing a few areas and progressing the load fixes both.
Learn more: why you're not building muscleHow does GainBlocks decide what weight I should lift?+
After every set you log, it reads the weight, the reps and how hard the set felt. From that it picks your next set — a little heavier as you get stronger. That's progressive overload, run automatically.
Learn more: progressive overload explainedWhat is a 12-week Block?+
One Block is 12 weeks of focused training on the areas you picked, with week-by-week progression and an endpoint. Long enough for real change, short enough to actually finish. Then you rotate focus to the next area.
Learn more: the 12-week program done rightHow many sets per muscle group per week do I need?+
Roughly 10–20 hard sets per muscle per week to grow; below about 10, most trained lifters just maintain. GainBlocks does this math for you — focus areas get growth volume, everything else holds at maintenance.
Learn more: sets per muscle groupShould I run Push/Pull/Legs or Upper/Lower?+
Pick by your week: Upper/Lower fits 4 days best, Push/Pull/Legs wants 5–6, and on 2–3 days Full Body wins. GainBlocks supports all of them — the split matters less than volume and progression.
Learn more: PPL vs Upper/LowerDoes GainBlocks schedule deload weeks?+
Yes — automatically. When it sees fatigue building in your logged sets, it gives you a lighter week before your numbers drop, then goes back to building. The easy week is part of the plan, not a setback.
Learn more: deload weeksCan I use GainBlocks with dumbbells only, or at home?+
The app currently guides full-gym training — home and bodyweight support is being built, and you can join the waitlist right inside the app. In the meantime, grab the free written dumbbell plan below.
Get the free dumbbell-only plan (written version)Is GainBlocks free?+
GainBlocks is free to download and free during the beta — and everyone who joins during the beta keeps free access for life. No ads, no social feed, and AI features only run with your consent.
Is GainBlocks available on Android?+
Not yet — GainBlocks is currently iPhone and iPad only (iOS 15.1 or later). Android is on the roadmap.
Twelve weeks from now, something's changed.
Pick the areas that bother you. GainBlocks builds the Block, picks every set, and shows you the numbers climbing. Free on iPhone.