Strength is never a weakness
Program. Track. Coach. No subscription required.
The AI-powered training platform for lifters who program their own blocks, log in shorthand, and coach their training partners — powered by cutting-edge AI, completely free.
Most apps are designed for beginners following templates. SINW is designed for lifters and coaches who think in blocks, sets, and progression schemes.
Logging a set takes 5 taps across 3 screens
Type 3x8@135 and move on. Two seconds.
Templates you can't actually customize
Drag-and-drop block builder with supersets and 7 progression types.
AI generates generic cookie-cutter plans
Cutting-edge AI builds periodized blocks from your goals, equipment, and preferences. Then you refine with natural language.
$100+/month just to share programs with athletes
Multi-member blocks with roles. Owner, admin, member. Free.
Athletes can't track their own numbers within your program
Everyone follows the same block. Each person logs their own sets.
No AI understands your coaching style
Set your base rules and preferences. AI generates programs that sound like you.
Cutting-edge AI
AI coaches grounded in real training methodologies — not chatbots with a gym theme. They generate your programs, coach you through them, and see your actual block, equipment, and training data. Switch between them for a second opinion.
Your coach's training philosophy drives the exercise selection, periodization, and structure. Coach Caron builds for structural balance. Coach Boyle prioritizes single-leg work. Coach Rambod adds FST-7 finishers. Same inputs, genuinely different programs.
Equipment, injuries, and additional notes all feed in. Refine with natural language until it's exactly right — the coach explains every change.
The same coach persona that generates your program coaches you through it. They see every exercise, set, and rep in your block — when they say “your block is anterior-dominant,” they've actually counted the movements.
Switch coaches mid-conversation. The new coach sees the full history and tells you where they agree, disagree, and why.
I want more hamstring work but I'm already doing RDLs. What would you add?
RDLs hit hamstrings in the lengthened position. Add a Nordic curl or seated leg curl for the shortened position. Different stimulus, more complete development.
Periodization & structural balance
"Your block is anterior-dominant. 3 pressing movements, 1 row. Flip the ratio or your shoulders will tell you about it."
Triphasic Training
"You're only training the concentric phase. Add a 5-second eccentric squat — your body can't produce what it can't absorb."
Functional training & injury prevention
"Heavy back squats are a lower back exercise, not a leg exercise. Try trap bar deadlifts — fraction of the spinal load."
FST-7 hypertrophy
"Your chest day is missing a pump finisher. 7 sets of cable flys, 30-sec rest. Stretch the fascia from the inside out."
Log a set in 2 seconds. Type shorthand like 4x5@225, + for as-planned, - for skip. Supports weight, reps, tempo, time, distance, and calories.
While other apps make you navigate dropdowns and sliders, you just type. Designed for the gym floor, not a design portfolio.
5x5@3153x8@225+-4x5@275,1x3@295Build training blocks the way you think. Drag exercises between workouts. Group supersets visually. 7 progression types: weight, reps, sets, tempo, time, distance, calories.
Kanban-style columns for each workout. Series groups with bracket UI. Cross-column moves. Auto-save. Designed for programming, not just tracking.
Add training partners or athletes to any block. Everyone follows the same program while tracking their own numbers. Assign specific exercises per member.
Owner / Admin / Member roles. Per-member date overrides. Per-exercise assignments. No per-athlete fee. No subscription tier.
Snap a photo of your gym's whiteboard. AI reads the handwriting — including superscript notation like 195³ — and extracts every set. Review, correct, and log.
AI vision processes handwritten workout data, expands shorthand notation, and maps exercises to your library. Verify confidence scores before committing.
Publish your programs for others. Browse what coaches have shared. Clone a block and make it yours. Tag with Strength, Hypertrophy, Powerlifting, and more.
One-click clone deep-copies the entire block — workouts, exercises, sets, and tags. Clone counts let you see what's popular.
Not just templates
AI that understands your training history, estimated maxes, and volume tolerance — then generates programs using proven periodization methods.
AI structures mesocycles with deliberate volume-intensity trade-offs across phases. Each block builds on the last.
Generate programs following established frameworks — training max calculations, AMRAP-driven progression, and deload protocols built in.
Work backward from your competition date. AI manages the intensity ramp, volume taper, and exercise funneling to peak on the platform.
1RM
Tracked per lift. AI calculates working percentages from your actual maxes — not guesses.
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Progression types. Weight, reps, sets, tempo, time, distance, calories.
DUP
Daily undulating periodization. Vary intensity and volume session to session within the same week.
Every input you'd type in the gym, condensed to the minimum keystrokes. No dropdowns. No number pickers. No confirmation dialogs.
Supports weight, reps, sets, tempo, time-based, distance, and calorie modalities. The same shorthand works in the plan builder and the log view.
3x8@1353 sets × 8 reps at 135 lbs5x5@3155 sets × 5 reps at 315 lbs4x5@225,1x3@2754 sets at 225 + 1 set of 3 at 275+Completed as planned-Skipped this set180(6)1 set of 6 reps at 180 lbs3x1803 sets at 180 lbs (reps from plan)3010Tempo: 3s eccentric, 0 pause, 1s concentric, 0 restHow a free tool stacks up against paid trackers and coach platforms.
Free forever. No credit card. No trial period. No per-athlete fees. Just open it and start programming.