Every set has a rival.
Rival puts what you lifted last time next to every set. Beat it and the ghost disappears. A three-tap check-in adjusts today's targets, a body map shows which muscles got enough work, and a program for your days plans the week.
- Free, no account
- Works offline
- 108 exercises
On iPhone, open the app in Safari, tap Share, then Add to Home Screen. It installs with its own icon and works offline.
On a computer?Point your phone's camera at this code to open Rival on your phone.
Last week's you, on every set
The ghost is your last session of that exercise, set by set. Rival pre-fills a target just past it, so most sets take one tap: lift, tap the check, rest.
Matching the ghost counts too. It shows as matched, so a hard week still reads as holding the line rather than falling behind.
The rest timer starts on its own when you log a set, and the screen stays awake for the whole workout.
A bad night changes the plan, not the streak
Before you start, answer three questions about sleep, soreness and energy. Rival turns them into a score out of 100.
55 and above keeps the plan as written. Between 35 and 54, loads drop 5%. Below 35, loads drop 10% and any lift with three or more sets loses one. Every change is shown in the workout, so you always know why a number moved.
Not in the mood to answer? Skip it and targets stay as planned.
See which muscles you're shortchanging
Every logged set counts toward the muscles it trains. A bench press set counts fully for chest and half for triceps and shoulders.
The body map shades each muscle against a target of 10 to 20 hard sets a week, the range commonly recommended for muscle growth. Gaps show up as pale patches, and too much volume turns red.
A split for the days you actually have
Say how many days a week you can train, from two to six, and pick a ready-made program. Each one shows how many sets every muscle gets in a week, so you can check it reaches the 10 to 20 target before you commit.
Nothing fits? Build your own. Choose one to seven days, give each a focus from thirteen options (Push, Pull, Legs, Chest & Back, Arms, even an empty day), rename them, and reorder or duplicate any day later.
Switching keeps your history and ghosts, and an Undo is one tap away.
Already have a plan? Paste it from Notes, a spreadsheet or a chat, or pick a text file. Rival matches each line, such as “Bench press 3x6-8”, to its library, and you check every match before anything changes.
Back after a break? Tap Train something else on Today to do just a push day, or plan a short week like push and pull. Your program pauses, then picks up exactly where it left off.
How many days can you train?
Full Body
RecommendedFull Body A · Full Body B
Each muscle twice a week, about 50 min a session
Upper / Lower
Upper · Lower
Each muscle once a week, about 50 min a session
Full Body
RecommendedFull Body A · Full Body B · Full Body C
Each muscle 3 times a week, about 50 min a session
Upper / Lower / Full Body
Upper · Lower · Full Body
Each muscle twice a week, about 50 min a session
Push / Pull / Legs
Push · Pull · Legs
Each muscle once a week, about 45 min a session
Upper / Lower
RecommendedUpper A · Lower A · Upper B · Lower B
Each muscle twice a week, about 50 min a session
Upper / Lower / Push / Pull
Upper · Lower · Push · Pull
Each muscle twice a week, about 45 min a session
Push / Pull / Legs / Upper
Push · Pull · Legs · Upper
Each muscle twice a week, about 50 min a session
Upper / Lower / Push / Pull / Legs
RecommendedUpper · Lower · Push · Pull · Legs
Each muscle twice a week, about 50 min a session
Body-part split
Chest · Back · Shoulders · Arms · Legs
Each muscle once a week, about 40 min a session
Push / Pull / Legs
RecommendedPush A · Pull A · Legs A · Push B · Pull B · Legs B
Each muscle twice a week, about 45 min a session
Arnold split
Chest & Back A · Shoulders & Arms A · Legs A · Chest & Back B · Shoulders & Arms B · Legs B
Each muscle twice a week, about 45 min a session
Upper / Lower
Upper A · Lower A · Upper B · Lower B · Upper C · Lower C
Each muscle 3 times a week, about 50 min a session
The first program in each list is the one Rival recommends. Session length is an estimate from the sets in the plan.
How Rival sets your next target
Each exercise has a rep range. Rival looks at your ghost and applies one of two rules, the same double progression most coaches use.
You hit the top of the range on every set
Add the smallest jump for that exercise, 2.5 kg on a barbell, and start back at the bottom of the range.
You didn't
Keep the weight and aim for one more rep on each set, up to the top of the range.
Everything else, one tap away
Made for the gym floor
Warm-ups built in
The first heavy lift for each muscle gets ramp-up sets. From 60 kg up that's the empty bar, then around 50%, 70% and 85% of your working weight. Lighter lifts get one or two shorter ramps.
Big targets where it counts
The set inputs and the log button are 44 points tall, sized for chalky thumbs between sets.
Estimated 1-rep max
Each main lift gets a trend line, using e1RM = w × (1 + r30), so a heavy triple and a long set compare fairly.
kg or lb, per exercise
Each lift has its own kg | lb switch, so dumbbells can be in lb while the barbell stays in kg.
Per-side weights
Dumbbell lifts log the weight in each hand, marked “kg each”, so 2 × 32 kg is entered as 32.
Attachments that don't mix
A rope pushdown and a straight-bar pushdown keep separate weights and ghosts. Rival remembers which one you used.
Light or dark
Follow your phone, or pick Light or Dark in Settings.
Works offline
Install it to your home screen and it opens with no signal, in the basement gym or anywhere else.
Yours to keep
No account, and nothing is uploaded. Your workouts live on your phone, and Export backup saves them to a file whenever you like.
Put it on your home screen
Rival is a web app, so there's nothing to download from a store. Installing it gives it its own icon, a full screen and offline use. It takes about ten seconds.
iPhoneUse Safari
- Open op4122.github.io/
Rival/ in Safari.app - Tap the Share button at the bottom of the screen.
- Choose Add to Home Screen, then tap Add.
AndroidUse Chrome
- Open op4122.github.io/
Rival/ in Chrome.app - Tap the menu (three dots) at the top right.
- Choose Install app or Add to Home screen.
Questions, answered
Is Rival really free?
Yes. There is no account, no ads and nothing to buy today.
Where are my workouts stored?
On your phone only, in the browser's storage. Rival has no server for your workouts, so nobody else can see them.
The flip side is that clearing your browser data or losing the phone clears them too, so tap Export backup on the Plan tab now and then. On iPhone, installing Rival to your Home Screen also keeps Safari from tidying away storage for sites you haven't opened in a while.
How do I move to a new phone?
On the old phone, open the Plan tab and tap Export backup to save a file. On the new phone, open Rival, go to Plan, tap Import backup and choose that file. Your history, ghosts and plan come across.
Can I skip my program for a day or a week?
Yes. On Today, tap Train something else. Pick a focus such as Push, Pull or Legs for just today, or line up a few sessions for the next seven days. Your program doesn't move while you do, so the day you were due is still next when you come back.
Can I use the plan I already follow?
Yes. On the Plan tab, tap Import a plan and paste it, or pick a .txt or .csv file. Lines like “Lat pulldown 3x8-10” are matched to Rival's exercises, and you can fix or leave out anything it didn't recognise. Your history stays, and you can undo right after.
What if the machine I need is taken?
Tap Swap on that exercise. Rival lists exercises for the same muscles first, starting with the free-weight or machine version of the same movement, then everything else. Sets you already logged stay where they are.
Do I have to do the readiness check-in?
No. Skip it and targets stay as planned. Answering takes three taps, and Rival shows exactly how each target changed.
Does it work without signal?
Yes. After the first time you open it, Rival saves itself on your phone, so a basement gym with no reception is fine.
What are the sample workouts I see at first?
A first run shows a week of sample sessions so every screen has something in it. Clear them with one tap before your first real workout, or keep them while you explore.
Can I use it on Android or a computer?
Yes, any modern browser works. Rival is designed for a phone held between sets, so that is where it feels best.
Your ghost is already waiting.
Rival opens with a short guided tour and a sample week of training, so you can try every feature before logging your own. Clear it with one tap when you're ready.
Open the appFree, no account needed. Your workouts stay on your phone, and you can export a backup any time.