You might think that as a physique athlete trainer with a PhD in exercise physiology, I’m the perfect person to recommend the best bodybuilding app.
I used to be a competitive natural bodybuilder, and I’ve spent years studying the science of muscle growth, training cycles, and bodybuilding. Plus, I have 14 years of experience helping people get stronger, bigger, and leaner. But here’s the thing: I’ve never used a bodybuilding app.
When Dr. Carl Juneau, the owner of this blog, asked me to review the top bodybuilding apps, I told him, “It’s not really my thing since I’m usually the last to try out new apps.” I was just being honest.
However, I’ve done a lot of research on strength and muscle growth. For example, in one study, 20 women lost an average of 1.3% body fat and gained 3.3 pounds of muscle in just two months (Cholewa et al. 2018). And recently, one of my clients, Simi, was one of the leanest competitors at the NPC Jr. Nationals bikini competition. So, if you’re looking for those kinds of results, you need a good training program.
This is where bodybuilding apps often fall short:
You can find lists of “the best bodybuilding apps” on many websites, but they often focus on things like social sharing or app design. But what about the workout plans? Do they actually help you build muscle? These lists often don’t tell you that, which is the most important part if you want to get bigger.
So, I thought it was worth trying some apps out. Keep in mind, I have no prior experience with bodybuilding apps, which could be a good thing since I don’t have a favorite.
Just so you know, I was paid to write this review by the blog’s team. They also make the Dr. Muscle app. Their app is included in my review along with other popular ones. But I promise, my ratings are honest, and no one tried to influence them.
Let’s start by quickly going over what makes an effective muscle-building plan. We’ll cover reps, sets, intensity, and exercise selection. Then we’ll talk about how to progress in bodybuilding with proper planning, fatigue management, and progressive overload. Finally, we’ll rank the top 5 bodybuilding apps based on these factors.
How to build muscle
Let’s first understand what builds muscle before diving into the best bodybuilding apps.
If you’re new to muscle building, check out my “Definitive Guide to Muscle Hypertrophy Workout for Beginners” for all the details. But for now, I’ll keep it simple.
There are a few key training principles you need to know. These should be considered when creating an effective muscle-building program. Understanding these principles will help us see how well these bodybuilding apps can help you gain muscle.
We’ll group them into two categories:
- Periodization Variables: These involve long-term planning and gradually increasing muscle mass.
- Prescription Variables: These focus on your daily and weekly workout schedule.
Table 1—Hypertrophy training variables
| Prescription Variables | |
|---|---|
| Exercise specificity | The targeted muscle groups are worked by the exercises chosen. |
| Volume | The amount of work completed. This is described technically as sets x repetitions x load x distance. But in the context of hypertrophy, it will be referred to as the quantity of sets completed with a high level of exertion. |
| Relative intensity | The proportion of the maximum of one repetition |
| Intensity of effort | closeness to the point of failure where a set must be finished. Repetitions in reserve (RIR) are typically employed to quantify this characteristic. |
| Frequency | How frequently a muscle group is trained in a week. |
The application of these ideas to the creation of a successful hypertrophy training program is summarized in Table 2 (below).
Table 2—Appropriate application of the hypertrophy training variables
| Periodization Variables | |
|---|---|
| Progressive overload | One or more of the following are increased every 1 to 3 weeks: the load by 1-3% the 1RM, the number of repetitions per set by 1 to 2, or the number of sets performed by 1. |
| Variation | The set and rep scheme are varied every 4-8 weeks. Exercise selection is varied every 4-10 weeks. |
| Fatigue management | Weekly: At least a day of rest is provided before training the same muscle group Monthly: A week of low-effort workouts (deload) once every 4-10 weeks |
| Individual specificity | Beginners: 3-6 sets per muscle group per week Intermediate: 6-12 sets per muscle group per week Advanced: 9-20 sets per muscle group per week |
| Prescription Variables | |
|---|---|
| Exercise specificity | Movements are prescribed that load all the major muscle groups: quadriceps, hamstrings, glutes, calves, pecs, deltoids, traps, lats, biceps and triceps Larger muscle groups are loaded with more volume than smaller muscle groups |
| Sets | The number of sets should be appropriate to both the individual and exercise specificity |
| Repetitions | 5 to 30 repetitions per set, with appropriate set and load prescriptions |
| Relative intensity | Between 30 to 85% of the 1 RM. Most efficient growth (hypertrophy relative to volume) appears to occur around 55-75% 1 RM |
| Intensity of effort | Most sets should be performed at an RIR of 1-4, with 0 occasionally used or as part of higher repetition sets |
| Frequency | Each muscle group should be loaded 1-3 times per week, with twice weekly appearing most conducive for hypertrophy |
Rating the best bodybuilding apps
Here’s how I evaluated each app:
- Open the app
- Choose a workout
- Track the workout in the app
- See if the app provides progressions over time
I’ll tell you right away:
The Dr. Muscle app scored the highest, with 48 out of 50 points, making it the most evidence-based of the five apps I reviewed. Check it out for more details.
I scored each app based on specific features, using a scale of 1 to 5, with a total of 50 points possible (see Table 3).
Table 3—Rating system for the variables of hypertrophy exercise programming
| Rating | Explanation |
|---|---|
| 1 | The variable is missing or ignored |
| 2 | The variable is grossly misapplied or defined |
| 3 | The variable is applied but with serious errors |
| 4 | The variable is appropriately applied with minor errors |
| 5 | The variable is appropriately applied |
A qualitative assessment of each app’s benefits, drawbacks, and overall impressions is provided after the quantitative analysis.
Dr. Muscle by Dr. Carl Juneau, PhD—Workout Planner: Gain Muscle & Strength
When you open the app, you start with a virtual consultation. The app collects information about your:
- Training experience
- Age
- Weight
- Preferred set scheme (normal sets, rest pause, or pyramids)
- Goals (muscle hypertrophy, fat loss, health, or sex drive)
- Available training equipment
- Increments for progressing the load
- Body part prioritization
- Cardio preferences
- Available days and times to train
Based on this info, the app recommends a program (like an upper/lower split or full body) and assigns you one of seven starting levels. Each level lasts between six and ten weeks. The program also asks for your feedback to adjust the load for each exercise.
I tested and adjusted these settings to suit different training preferences and experience levels.
Table 4—Ratings for Dr. Muscle
| Periodization Variables | ||
|---|---|---|
| Variable | Rating | Comments |
| Progressive overload | 5 | Overload is progressed by increases in volume and load. The load used is progressed based upon each previous workout. |
| Variation | 3.5 | Intermediate and advanced levels in programming use a daily undulating periodization scheme to vary intensity and volume. The exercises progress from beginner to intermediate level, but exercise variation does not occur from level to level in the advanced programming. This means movement variation may not occur for durations greater than 10-12 weeks. It is up to the user to manually apply variation of movement. |
| Fatigue management | 5 | There are planned light days at the start of all the intermediate and advanced levels, and the algorithm will plan deloads according to progress (or lack thereof). |
| Individual specificity | 5 | Volume, frequency and complexity are appropriately different based upon experience. The user can also seamlessly swap movements based on preference or individual needs. |
| Prescription Variables | ||
|---|---|---|
| Variable | Rating | Comments |
| Exercise specificity | 5 | All major muscle groups are trained with an appropriate volume distribution. |
| Sets | 5 | |
| Repetitions | 4.5 | Reps are all within appropriate range for hypertrophy. However, in some levels the high repetition sets are applied to movements where lower repetitions are more appropriate (there was a period where sets of 17-23 repetitions are prescribed for the deadlift). |
| Relative intensity | 5 | |
| Intensity of effort | 5 | Loads are programmed according to user feedback. The algorithm prescribes loads that promote a 1-3 RIR with lower rep sets and 0-2 RIR with lighter loads. |
| Frequency | 5 | |
| Total Rating | 48 | |
Pros of the Dr. Muscle App
- Custom Training Plans: The app uses an evidence-based algorithm to create personalized training plans based on a wide range of user data. This means the workouts are tailored to your specific needs and goals.
- Load Recommendations: Based on your feedback, the app suggests the appropriate weights for each exercise. It adjusts these weights over time using an algorithm that considers both subjective and objective measures.
- Progression and Variation: The app gradually increases the load and varies the volume and intensity to keep your workouts challenging. It also helps manage fatigue through auto-regulation.
- Exercise Flexibility: You can swap exercises (e.g., replacing bench presses with dumbbell presses) to suit your preferences or add variety to your routine.
- Reminders and Tracking: The app syncs with your calendar to remind you of upcoming workouts and provides progress reports to keep you motivated and consistent.
Cons of the Dr. Muscle App
- Limited Exercise Variety: After the third level, the upper/lower split and full-body templates don’t introduce new exercises unless you manually switch them.
- Periodization: While the app uses daily undulating periodization (DUP), which is effective for muscle growth, the algorithm could improve in matching exercises to the appropriate repetition scheme. For example, high-rep deadlifts and squats can lead to technique breakdown due to fatigue.
- Body Part Focus: The app prioritizes the chest, biceps, and abs, which may not suit everyone’s training goals.
Overall Assessment
The Dr. Muscle app stands out for offering the best training programs that align with the core principles of muscle growth out of the five apps we tested. It’s ideal for those who want a smart, science-based approach to building muscle. This app is especially great for users who like to customize their exercises and rely on AI to track progress, apply progressive overload, and manage fatigue.
BodyFit by Bodybuilding.com—Gym Workouts & Strength Training Plans
I picked “muscle building” as my goal, and the app gave me several program options for beginners, intermediate, and advanced levels.
The plans ranged from 8 to 20 weeks. I checked out one from each category:
- Jim Stopanni’s 12-week beginner plan, “Shortcut to Size”
- Steve Cook’s 8-week intermediate plan, “Modern Physique”
- Jake Wilson’s 16-week advanced plan, “Project Mass”
Also Read: Top Men Workout Clothes and Tested by Experts
Table 5—Ratings for BodyFit by Bodybuilding.com
| Periodization Variables | ||
|---|---|---|
| Variable | Rating | Comments |
| Progressive overload | 3.5 | Programs progressed overload with volume, but loads were all prescribed as repetition maximums, leaving little room to structure a progressive increase in load from session to session. |
| Variation | 5 | Both volume and movements are appropriately varied |
| Fatigue management | 2.5 | Appropriate weekly rest days are provided, but lighter weeks, recovery and/or deload weeks are not used |
| Individual specificity | 2 | The user is required to select from a variety of workout programs offered. There is little distinction in volume between beginner, intermediate, and advanced plans. |
| Prescription Variables | ||
|---|---|---|
| Variable | Rating | Comments |
| Exercise specificity | 4 | Exercise prescription in the intermediate and advanced programs was appropriate. However, the beginner program contained an excessive amount of volume dedicated to small muscle groups compared to larger muscle groups. This is more appropriate for an individual who is relatively well developed and looking to bring up lagging body parts. |
| Sets | 5 | |
| Repetitions | 5 | |
| Relative intensity | 5 | Instructions to go to failure on each set would place most of the work done in the 55-75% 1rm range. |
| Intensity of effort | 2 | All sets in all programs were to be performed to muscular failure at all times, even in supposed recovery weeks. |
| Frequency | 4.5 | The beginner program loaded the lower body once weekly but upper body thrice weekly |
| Total Rating | 38.5 | |
Pros of the Bodybuilding.com App:
- Each program answers key questions like who it’s for, what equipment is needed, the weekly training schedule, and what to do after finishing.
- Training recommendations include details on warming up, choosing weights, and whether to do cardio.
- The schedule is organized by weeks and days, making it easy to follow and manage.
Cons of the Bodybuilding.com App:
- Although programs are sorted by goals, users must click through each one to find the best fit.
- The distinction between beginner, intermediate, and advanced programs can feel arbitrary due to the principles of periodization and programming.
- Most plans are set for five days a week with no options to adjust for personal schedules.
Overall Assessment of the Bodybuilding.com App:
The app offers a variety of innovative programs with catchy names and varying levels of effectiveness. Most muscle-building regimens will help you gain muscle mass. However, the app lacks an algorithm to match users to the best program for their needs and doesn’t allow much customization based on progress. Additionally, all the programs require completing every set to failure and don’t account for chronic fatigue, which increases the risk of injury and overuse.
Fitness On Demand by Mark Lauren—Your Are Your Own Gym
The app helps you get started with a “start here” video. It offers a seven-month training program designed for beginners, starting with:
- The “Prep Program”
- Moving on to “Bodyweight 2.0”
- Finishing with the “90 Day Challenge”
Table 6—Ratings for Mark Lauren
| Periodization Variables | ||
|---|---|---|
| Variable | Rating | Comments |
| Progressive overload | 2 | The overload is technically progressed, but progresses via range of motion and isometric time under tensions, this maximizes mobility and isometric strength, but limits hypertrophic adaptations. |
| Variation | 3 | Variation of movement is applied. But, at some point, unloaded movements (i.e.: body weight) will need to progress to loaded to stimulate hypertrophy. |
| Fatigue management | 5 | |
| Individual specificity | 3.5 | Users are instructed where to start based on subjective fitness level. Instructions are also provided to regress or progress certain exercises. However, volume and intensity in intermediate and advanced programs are not high enough to induce hypertrophy. |
| Prescription Variables | ||
|---|---|---|
| Variable | Rating | Comments |
| Exercise specificity | 3 | Major and minor muscle groups of the posterior kinetic chain (i.e.: hamstrings, glutes, back) are not adequately loaded during the beginner and intermediate program. |
| Sets | 2 | Inadequate hard sets in all phases of programming to induce hypertrophy. |
| Repetitions | 2 | Because of low relative intensity, sets must be taken to muscular failure at > 20 reps, however, most sets are comprised of 4-8 reps. |
| Relative intensity | 2 | Bodyweight and low load exercises will induce hypertrophy in the untrained, but greater development will require greater relative intensities for hypertrophy to continue. |
| Intensity of effort | 2 | With bodyweight and low load, sets need to be taken to failure, but this is not prescribed. |
| Frequency | 3.5 | Upper body posterior kinetic chain muscles are not trained with an optimal frequency in beginner and intermediate programs. |
| Total Rating | 28 | |
Pros of the Mark Lauren app: The app is great at guiding you on where to start. Each program includes a schedule that shows which workouts to do on which days. Every day, there’s a long video that walks you through the exercises step by step, just like in a Peloton class. It explains proper form and shows how to modify the exercises to suit your needs.
Cons of the Mark Lauren app: There is no written plan for the workouts, so you have to watch the entire video to know what to do. This means you don’t know how many sets or reps to perform until you start the exercise. The basic and advanced programs have very few pulling movements, limiting the development of strength and hypertrophy in the upper back muscles.
Overall assessment of the Mark Lauren app: This app’s workouts can help beginners and previously sedentary people gain some muscle and strength in the first one to two months. However, without a focus on hypertrophy-specific stress, these gains may not continue. This program is great for improving range of motion, body awareness, and muscle endurance. It’s also useful when equipment is unavailable or when taking a break from heavy lifting due to injury or overtraining. However, it’s not the best choice for building strong, well-developed muscles.
JEFIT by JEFIT Inc.—Workout Tracker, Weight Lifting, Gym Log App
When I first opened the app, I had to fill out a questionnaire that asked for:
- Gender
- Age
- Height
- Weight
- Experience
- Number of days per week available to train
- Goals
After that, I used filters for level, goals (I chose “bulking”), and days of the week. This gave me several program options. Some targeted every body area, while others were specific (like “build bigger arms”).
I focused on the programs that trained every body part. I checked out the eight-week basic program, the twenty-week advanced program, and the general beginner program.m.
Table 7—Ratings for JEFIT
| Periodization Variables | ||
|---|---|---|
| Variable | Rating | Comments |
| Progressive overload | 3.5 | Minimal instruction of load selection was given for any program. The beginner program did not progress volume or reps for the 6-week suggested duration. Intermediate program used a linear inverse loading scheme (reps down, sets up) from week to week. Advanced used a non-linear change in reps every 4 weeks. |
| Variation | 3.5 | Variation is overdosed in the intermediate program with exercises changing weekly, but appropriate in the advanced program. Variation of reps/sets is missing in the beginner program, though variation of movement is not needed for a 6-week duration. |
| Fatigue management | 3 | Appropriate weekly rest days are provided, but recovery and/or deload weeks are not used. This is a major concern for the intermediate/advanced programs that contain very high volumes. |
| Individual specificity | 4 | Unclear difference in volume and complexity between intermediate and advanced programming. Options exist for user to customize exercise selection to individual needs. |
| Prescription Variables | ||
|---|---|---|
| Variable | Rating | Comments |
| Exercise specificity | 5 | All major muscle groups are trained with an appropriate volume distribution. |
| Sets | 4.5 | The advanced program likely overdoses volume in the final month, requiring the user to perform > 50 sets per body part weekly. |
| Repetitions | 5 | |
| Relative intensity | 5 | Instructions imply (but do not exclusively state) going to failure on each set, which would place most of the work done in the 55-75% 1rm range. |
| Intensity of effort | 2 | Minimal instructions for how to structure load, which is especially concerning for training sessions comprised of 10 sets of 10 reps for multiple movements. |
| Frequency | 5 | |
| Total Rating | 40.5 | |
Pros of the JEFIT app: The JEFIT app makes it easy to find programs based on your availability, experience, and goals. It has a huge library of tips and examples for almost every resistance training exercise. You can customize plans by swapping exercises (like switching a machine press for a barbell press) or adjusting sets and reps. Plus, it syncs with your calendar to remind you of workouts, which helps with consistency.
Cons of the JEFIT app: Some intermediate and advanced plans seem similar in terms of volume and complexity. Many plans longer than eight weeks lack guidance on progressing after completion or varying sets and reps over time. Advanced plans can lead to burnout due to high weekly volume for certain muscle groups over consecutive weeks. The app also lacks clear guidelines for progressive overload and load selection.
Overall assessment of the JEFIT app: JEFIT offers a variety of programs and is user-friendly. Most programs can help with muscle growth, especially those under bulking. However, like the Bodybuilding.com app, the quality of programming varies across different plans. It may not be ideal if you want an app that customizes programs based on your specific needs and goals or adjusts them as you progress. But if you’re comfortable with designing your own program and monitoring your progress, JEFIT provides useful tools for that purpose.
Strong Lifts 5×5 by Mehdi—Weight Lifting & Gym Workout Log
I saw that I could choose to gain strength, lose fat, or gain muscle when I first opened the app. Build muscle was my choice.
I decided to use the barbells, dumbbells, and machines to lift weights four days a week. The app then asked for my height, weight, gender, and age.
Experience was measured by the back squat compared to body weight. If your squat was less than your body weight, you were new to lifting. If it was 1-1.5 times your body weight, you were a beginner. If it was 1.5-2 times your body weight, you were intermediate. If it was more than 2 times your body weight, you were advanced. I finished setting up and made programs for each level. The five exercises in every program were:
- Squat
- Deadlift
- Bent-over Row
- Bench Press
- Overhead Press
Table 8—Ratings for Strong Lifts 5×5
| Periodization Variables | ||
|---|---|---|
| Variable | Rating | Comments |
| Progressive overload | 5 | Progressive overload is applied via increasing load on a session by session basis. The user can also manually adjust the scale of load increase. |
| Variation | 2 | Five total exercises and a 5×5 (set x rep) scheme comprise the base program for all users. Neither exercises nor volume schemes are planned to vary. Both are up to the user to manually adjust, and instructions or suggestions for adjustments are not provided. |
| Fatigue management | 5 | Planned deloads are not used, however, an algorithm will suggest deloads based upon lack of progression. |
| Individual specificity | 3.5 | Volume (sets) is identical regardless of level. Starting loads for all five exercises are all based upon squat 1 RM. I was unable to find a way to enter my 1 RM for each movement for the app to accurately calculate starting load. As a positive, the app progresses or regresses load for each exercise individually based on the performance of each previous workout. |
| Prescription Variables | ||
|---|---|---|
| Variable | Rating | Comments |
| Exercise specificity | 3.5 | Basic programming does not directly load all major muscle groups. For example, there is inadequate loading of the lats and hamstrings. It is up to the user to manually add in additional exercises to adequately load all major muscle groups. |
| Sets | 3.5 | With the exception of squats, each movement is trained once every 3-5 days. This means weekly volume in sets will not always be optimal for larger muscle groups. |
| Repetitions | 5 | |
| Relative intensity | 4.5 | The relative intensity begins low (at about 50% 1RM, which is more appropriate for 15-25 rep sets), but rises weekly until it reaches an appropriate level. |
| Intensity of effort | 5 | The intensity of effort begins low (about 10+ repetitions in reserve), but rises weekly until it reaches an appropriate level. |
| Frequency | 5 | |
| Total Rating | 42 | |
Pros of StrongLifts 5×5:
- The app is easy to use and classifies users by their training level.
- It prescribes workouts with loads based on past performance, adjusting as needed.
- If you hit a plateau, it suggests deload weeks to help you progress.
- You can add extra exercises and manually adjust the load, sets, and reps.
- The tracking feature provides useful data to keep you consistent and motivated.
Cons of StrongLifts 5×5:
- The training level doesn’t change the workout volume or complexity.
- It focuses on increasing weight rather than volume, which is also important for muscle growth.
- All loads are based on your squat 1RM, which might make other lifts too heavy or too light.
- You can’t enter your current 1RMs for exercises other than the squat.
- There are only five exercises, and they don’t provide enough volume for experienced athletes to optimize muscle growth.
- The lack of variety in sets, reps, and workouts can lead to boredom and stagnation.
Overall Assessment: The StrongLifts 5×5 app has many useful features for personalizing and auto-regulating your workouts. It’s one of the few apps that can automate load progressions and deloads. While it can help build muscle, it might not maximize hypertrophy due to limited exercise variety and volume. The app is designed for strength development, not bodybuilding. It’s great for tracking progress and using AI to adjust your workouts, but not for those seeking a comprehensive hypertrophy program.
And the winner is…
The winner is the Dr. Muscle app, scoring 48 out of 50. It’s the most evidence-based of the five apps reviewed.
It automates progressive loading and training volume, which are key for muscle growth.
Dr. Muscle adjusts the volume based on your current training level and uses AI to help you progress with the right overload for your needs.
You can read client testimonials and try Dr. Muscle for free.
Summary of ratings for the 5 bodybuilding apps
When examining every app, scores varied from 28 to 48 (refer to Table 9). Reps and frequency were the factors that were applied most consistently across apps. On the other hand, effort intensity was frequently mishandled.
Table 9—Summary of ratings for the top 5 best bodybuilding apps
| Variable | Dr. Muscle | Strong Lifts 5×5 | JEFIT | Mark Lauren | bb.com |
|---|---|---|---|---|---|
| Progressive overload | 5 | 5 | 3.5 | 2 | 3.5 |
| Variation | 3.5 | 2 | 3.5 | 3 | 5 |
| Fatigue management | 5 | 5 | 3 | 5 | 2.5 |
| Individual specificity | 5 | 3.5 | 4 | 3.5 | 2 |
| Exercise specificity | 5 | 3.5 | 5 | 3 | 4 |
| Sets | 5 | 3.5 | 4.5 | 2 | 5 |
| Repetitions | 4.5 | 5 | 5 | 2 | 5 |
| Relative intensity | 5 | 4.5 | 5 | 2 | 5 |
| Intensity of effort | 5 | 5 | 2 | 2 | 2 |
| Frequency | 5 | 5 | 5 | 3.5 | 4.5 |
| Total Rating | 48 | 42 | 40.5 | 28 | 38.5 |
King and queen of large, sustainable muscle gains
Since I first visited bodybuilding.com as a teenager in 1999 looking for a workout routine, bodybuilding plans have both evolved and stayed the same.
In the last ten years, science has shown that the types of exercises bodybuilders do in gyms can be almost as effective as traditional hypertrophy programs (3-5 sets of 8-12 reps). Supersets, heavy weights with low reps, and varying rest intervals can all work well.
However, consistency and progressive overload are still key. For most people, enjoying their workouts and adding some periodization will lead to great, lasting results. Many could benefit and make progress with the help of AI, like I’ve seen in some apps (like Dr. Muscle).