# SPLYT

> SPLYT (also written Splyt) is a workout tracker for iPhone and Apple Watch. It logs strength training set by set, counts reps on the Watch, coaches you with an AI that has read your training, and lets you race friends on steps, workouts, volume or sleep. Free to download on the App Store, with an optional SPLYT Pro subscription. Website: https://splyt.fit

Key facts:

- Platforms: iPhone and a standalone Apple Watch app, with widgets, Live Activities, Siri and two-way Apple Health (HealthKit) sync.
- Strength logging: templates with supersets and drop sets that update your weights from what you actually lifted; voice logging mid-set; import workouts from a photo, spreadsheet, or a shared Instagram, TikTok or YouTube Shorts link.
- Apple Watch: auto rep counting on the wrist, offline, from the first set.
- AI coach: sees your records, sleep, strain and habits, takes photos, and builds and schedules workouts in the chat; plus an AI-written weekly review.
- Competitions with friends: one-on-one or group races on steps, calories, active days, workouts, workout time, volume, sleep, bedtime, wake time or custom check-ins, for a week, two weeks or a month. Anyone can join free; creating one needs Pro.
- Progress photos: guided, lined-up check-ins (Pro), private by default.
- WHOOP: connect WHOOP to see recovery, HRV, sleep and strain beside your training. Read-only.
- Connector for Claude and ChatGPT: add https://splyt.fit/mcp as a custom connector (ChatGPT can use https://splyt.fit/mcp/chatgpt), sign in with Splyt, and ask about your own lifts, records, plan, habits and sleep. Read-only MCP server with eight tools.
- For personal trainers: coach clients in the app they already train with.
- Privacy: no ads, and SPLYT does not sell your data.

## Product

- [Features](https://splyt.fit/features): Everything SPLYT does today, audited from the app's code.
- [Import from anywhere](https://splyt.fit/features/import-workouts): Photograph a whiteboard, paste a spreadsheet, or share a TikTok — SPLYT turns it into a structured, editable workout.
- [Splyt AI coach](https://splyt.fit/features/tempo-ai): A coach that sees your PRs, sleep, strain and habits, takes photos, and builds and schedules workouts in the chat.
- [The Splyt Ring](https://splyt.fit/features/tempo-ring): One daily score for training, recovery and consistency, on your phone, watch face and lock screen.
- [Strain & deep stats](https://splyt.fit/features/strain-stats): A 0–21 daily strain score blending cardio and muscular load, plus sleep, volume and per-muscle analytics.
- [Indoor cardio & machines](https://splyt.fit/features/machine-pairing): Record treadmills, bikes and rowers, or tap your Apple Watch to the machine to import the workout.
- [Voice logging](https://splyt.fit/features/voice-logging): Dictate sets mid-lift, hands-free.
- [Sleep tracking](https://splyt.fit/features/sleep): Sleep stages, heart rate, respiratory rate and wrist temperature, folded into your ring, strain and coaching.
- [Weekly coach](https://splyt.fit/features/weekly-coach): An AI-written weekly story with data-backed observations and ready-to-run workouts.
- [Auto habit tracking](https://splyt.fit/features/auto-habits): Habits your workouts, sleep and steps check off automatically.
- [Groups & competitions](https://splyt.fit/features/groups): Head-to-heads on volume, steps, sleep or bedtime, scored from everyone's real data.
- [Templates & progression](https://splyt.fit/features/templates): Reusable templates that update your weights from what you lifted.
- [Apple ecosystem](https://splyt.fit/features/ecosystem): Standalone Apple Watch app, Live Activities, widgets, Siri and HealthKit sync.
- [Rep counting on Apple Watch](https://splyt.fit/rep-counting): How SPLYT counts reps on the wrist, from the first set.
- [Progress photos](https://splyt.fit/progress-photos): Guided before-and-after photos that line up.
- [WHOOP](https://splyt.fit/whoop): Recovery, sleep and strain from WHOOP beside your training.
- [Splyt in ChatGPT and Claude](https://splyt.fit/ai): A workout tracker that connects to ChatGPT and Claude: what the AI can read, setup for each, example questions and privacy.
- [Connect Claude or ChatGPT — developer reference](https://splyt.fit/developers): Setup for the SPLYT MCP connector at https://splyt.fit/mcp, and what each of its tools returns.
- [For trainers](https://splyt.fit/trainers): Coach clients in the workout app they already use.
- [Releases](https://splyt.fit/releases): What just shipped.
- [Roadmap](https://splyt.fit/roadmap): What SPLYT does today, when it arrived, and what's next.
- [Download on the App Store](https://apps.apple.com/app/id6755893717)

## Free tools

- [All tools](https://splyt.fit/tools): Twelve free calculators for lifting, eating and planning. No account needed.
- [One-rep max calculator](https://splyt.fit/tools/one-rep-max): Estimate your 1RM from any set with Epley, Brzycki, Lander and four more, and get a percentage table rounded to loadable weights.
- [Barbell plate calculator](https://splyt.fit/tools/plates): The plates on each side for any weight, in pounds or kilograms, using only the plates your gym has.
- [Warm-up set calculator](https://splyt.fit/tools/warm-up): Warm-up sets from the empty bar to your working weight, every jump a whole plate change.
- [RPE calculator](https://splyt.fit/tools/rpe): RPE to percentage of one-rep max with the RTS chart, and a set back to an estimated max.
- [Strength standards](https://splyt.fit/tools/strength-standards): Where your bench, squat, deadlift and press sit for your bodyweight, Beginner to Elite.
- [Training volume calculator](https://splyt.fit/tools/volume): Weekly hard sets per muscle against minimum effective, growth and maximum recoverable volume.
- [Wilks, DOTS and IPF GL calculator](https://splyt.fit/tools/wilks): Score a powerlifting total against bodyweight three ways.
- [TDEE calculator](https://splyt.fit/tools/tdee): Calories burned in a day with Mifflin–St Jeor or Katch–McArdle, split into resting, moving and digesting.
- [Macro calculator](https://splyt.fit/tools/macros): Protein, carbs and fat in grams for fat loss, maintenance or muscle gain.
- [Body fat calculator](https://splyt.fit/tools/body-fat): US Navy tape method from neck, waist and hips.
- [BMI and FFMI calculator](https://splyt.fit/tools/bmi): Body mass index, and fat-free mass index for people who lift.
- [Workout split generator](https://splyt.fit/tools/split): A full training week from your days, time, goal and equipment.
- [Embed a calculator](https://splyt.fit/embed): Six of these calculators (one-rep max, plates, warm-up, strength standards, TDEE, macros) free to embed on any website with one line of code.

## Exercise library

- [All exercises](https://splyt.fit/exercises): Over 1,300 exercises with step-by-step instructions, the muscles each one works, the equipment it needs and an animated demo, browsable by muscle and by equipment.
- [Chest exercises](https://splyt.fit/exercises/muscle/chest), [lat exercises](https://splyt.fit/exercises/muscle/lats), [shoulder exercises](https://splyt.fit/exercises/muscle/shoulders), [glute exercises](https://splyt.fit/exercises/muscle/glutes), [quad exercises](https://splyt.fit/exercises/muscle/quads): Every exercise for one muscle.
- [Dumbbell exercises](https://splyt.fit/exercises/equipment/dumbbell), [barbell exercises](https://splyt.fit/exercises/equipment/barbell), [bodyweight exercises](https://splyt.fit/exercises/equipment/bodyweight): Every exercise for one piece of equipment.
- [Exercise alternatives](https://splyt.fit/exercises/lat-pulldown/alternatives): What to do instead of an exercise, with substitutes that keep the same movement and muscles, grouped by equipment — for example [lat pulldown](https://splyt.fit/exercises/lat-pulldown/alternatives), [leg press](https://splyt.fit/exercises/leg-press/alternatives), [bench press](https://splyt.fit/exercises/barbell-bench-press/alternatives) and [Romanian deadlift](https://splyt.fit/exercises/romanian-deadlift/alternatives).

## Ready-made workouts

- [All workouts](https://splyt.fit/workouts): Free workouts with sets, reps and rest for every exercise, by muscle, by equipment and by training day.
- [Push day](https://splyt.fit/workouts/push-day-workout), [pull day](https://splyt.fit/workouts/pull-day-workout), [leg day](https://splyt.fit/workouts/leg-day-workout), [upper body](https://splyt.fit/workouts/upper-body-workout), [lower body](https://splyt.fit/workouts/lower-body-workout), [full body](https://splyt.fit/workouts/full-body-workout), [at home, no equipment](https://splyt.fit/workouts/at-home-workout): Ready-made sessions for each training day.
- [Chest workouts](https://splyt.fit/workouts/chest-workouts), [back workouts](https://splyt.fit/workouts/back-workouts), [shoulder workouts](https://splyt.fit/workouts/shoulder-workouts), [arm workouts](https://splyt.fit/workouts/arm-workouts), [leg workouts](https://splyt.fit/workouts/leg-workouts), [glute workouts](https://splyt.fit/workouts/glute-workouts), [ab workouts](https://splyt.fit/workouts/ab-workouts): Workouts for one muscle group, each also with dumbbells, cables, a barbell, machines or no equipment.

## Strength standards

- [Strength standards](https://splyt.fit/strength-standards): How much you should bench, squat, deadlift and overhead press for your bodyweight, men and women, Beginner to Elite, in lb and kg.
- [Bench press standards](https://splyt.fit/strength-standards/bench-press), [squat standards](https://splyt.fit/strength-standards/squat), [deadlift standards](https://splyt.fit/strength-standards/deadlift), [overhead press standards](https://splyt.fit/strength-standards/overhead-press): Full tables by bodyweight, with a page for every bodyweight in 10 lb steps (e.g. [how much should a 180 lb man bench](https://splyt.fit/strength-standards/bench-press/men/180-lb)).
- [What powerlifters actually lift](https://splyt.fit/data/what-lifters-total): Squat, bench, deadlift and total percentiles from 182,030 raw powerlifters (2023–2025) by IPF weight class and 10 lb bodyweight band, milestone shares, the age curve and first-years progress. Data: OpenPowerlifting.

## Workout routines from SPLYT lifters

- [All routines](https://splyt.fit/routines): Real workout routines people built and train with in SPLYT, published anonymously, with sets, reps and rest for every exercise, grouped by push, pull, legs, upper, lower and full body.

## Workout programs

- [All workout programs](https://splyt.fit/programs): Well-known strength and muscle programs explained day by day, with credit and a link to each original, filterable by level, days a week and goal.
- Beginner: [3×5 novice linear progression](https://splyt.fit/programs/novice-linear-progression-3x5), [StrongLifts 5×5](https://splyt.fit/programs/stronglifts-5x5), [Greyskull LP](https://splyt.fit/programs/greyskull-lp), [GZCLP](https://splyt.fit/programs/gzclp), [Reddit PPL](https://splyt.fit/programs/reddit-ppl), [5/3/1 for Beginners](https://splyt.fit/programs/531-for-beginners), [3-day full body](https://splyt.fit/programs/full-body-3-day-beginner), [home dumbbell program](https://splyt.fit/programs/home-dumbbell-program), [Bodyweight Recommended Routine](https://splyt.fit/programs/bodyweight-recommended-routine).
- Intermediate and advanced: [5/3/1 Boring But Big](https://splyt.fit/programs/531-boring-but-big), [nSuns 5/3/1 LP](https://splyt.fit/programs/nsuns-531-lp), [Madcow 5×5](https://splyt.fit/programs/madcow-5x5), [Texas Method](https://splyt.fit/programs/texas-method), [PHUL](https://splyt.fit/programs/phul), [PHAT](https://splyt.fit/programs/phat), [Smolov Jr](https://splyt.fit/programs/smolov-jr), [6-day PPL for hypertrophy](https://splyt.fit/programs/ppl-hypertrophy), [4-day upper lower](https://splyt.fit/programs/upper-lower-4-day).

## Workout split guides

- [All workout splits](https://splyt.fit/splits): Every common split compared by days, frequency and who it suits, and how to choose one.
- [Push pull legs](https://splyt.fit/splits/push-pull-legs): The 6-day and 3-day PPL schedules, a full push day, progression and common mistakes.
- [Upper lower split](https://splyt.fit/splits/upper-lower): The 4-day upper/lower week with heavy and volume days.
- [Full body split](https://splyt.fit/splits/full-body): Three rotating full-body sessions, the best start for beginners.
- [Bro split](https://splyt.fit/splits/bro-split): The 5-day body part split and how to make once-a-week training work.
- [Arnold split](https://splyt.fit/splits/arnold-split): Chest and back, shoulders and arms, legs, twice a week, with antagonist supersets.
- [PPL upper lower (PPLUL)](https://splyt.fit/splits/ppl-upper-lower): Five days that train everything about twice a week.
- [3 day split](https://splyt.fit/splits/3-day-split), [4 day split](https://splyt.fit/splits/4-day-split), [5 day split](https://splyt.fit/splits/5-day-split), [6 day split](https://splyt.fit/splits/6-day-split): The best options for each number of training days, compared.

## Help center

- [Help center](https://splyt.fit/help): Short answers about Splyt, each starting with the answer and then the steps.
- [Is Splyt free?](https://splyt.fit/help/is-splyt-free): What the free version includes and what Splyt Pro adds.
- [How much is Splyt Pro?](https://splyt.fit/help/pro-price): $9.99 a month or $79.99 a year in the US, with a free trial when your Apple ID is eligible.
- [Rep counting on Apple Watch](https://splyt.fit/help/auto-rep-counting): How Auto Reps works and which lifts it counts.
- [Import from Strong](https://splyt.fit/help/import-from-strong), [import from Hevy](https://splyt.fit/help/import-from-hevy): Bring your history across from a CSV export, free.
- [Connect ChatGPT or Claude](https://splyt.fit/help/chatgpt-claude): Add Splyt as a read-only connector.
- [Export your data](https://splyt.fit/help/export-data), [delete your account](https://splyt.fit/help/delete-account), [does Splyt sell data?](https://splyt.fit/help/privacy): Your data and how to take it with you.
- [Is Splyt on Android?](https://splyt.fit/help/android): iPhone and Apple Watch only today.

## Compare workout apps

- [Feature map](https://splyt.fit/compare): 188 features six workout trackers document about themselves, each with its source — SPLYT, Hevy, Strong, Gravl, Fitbod and Motra.
- [Strong alternatives](https://splyt.fit/alternatives/strong), [Hevy alternatives](https://splyt.fit/alternatives/hevy), [Fitbod alternatives](https://splyt.fit/alternatives/fitbod): Fair, sourced alternatives to each app, what it does well, and how to move your history.
- [Hevy vs SPLYT](https://splyt.fit/compare/hevy-vs-splyt)
- [SPLYT vs Strong](https://splyt.fit/compare/splyt-vs-strong)
- [Gravl vs SPLYT](https://splyt.fit/compare/gravl-vs-splyt)
- [Fitbod vs SPLYT](https://splyt.fit/compare/fitbod-vs-splyt)
- [Motra vs SPLYT](https://splyt.fit/compare/motra-vs-splyt)
- [Hevy vs Strong](https://splyt.fit/compare/hevy-vs-strong)
- [Gravl vs Hevy](https://splyt.fit/compare/gravl-vs-hevy)
- [Fitbod vs Hevy](https://splyt.fit/compare/fitbod-vs-hevy)
- [Hevy vs Motra](https://splyt.fit/compare/hevy-vs-motra)
- [Gravl vs Strong](https://splyt.fit/compare/gravl-vs-strong)
- [Fitbod vs Strong](https://splyt.fit/compare/fitbod-vs-strong)
- [Motra vs Strong](https://splyt.fit/compare/motra-vs-strong)
- [Fitbod vs Gravl](https://splyt.fit/compare/fitbod-vs-gravl)
- [Gravl vs Motra](https://splyt.fit/compare/gravl-vs-motra)
- [Fitbod vs Motra](https://splyt.fit/compare/fitbod-vs-motra)

## App directory

- [Every workout tracker on the App Store](https://splyt.fit/apps): Today's top charts, the most-reviewed of all time and this week's new releases, from Apple's own numbers, refreshed daily.
- [New launches](https://splyt.fit/apps/launches): Workout trackers released recently.
- [SPLYT](https://splyt.fit/apps/splyt)
- [Hevy](https://splyt.fit/apps/hevy)
- [Strong](https://splyt.fit/apps/strong)
- [Gravl](https://splyt.fit/apps/gravl)
- [Fitbod](https://splyt.fit/apps/fitbod)
- [Motra](https://splyt.fit/apps/motra)

## Company

- [About](https://splyt.fit/about)
- [Support](https://splyt.fit/support): Email splyt.fit@gmail.com.
- [Privacy policy](https://splyt.fit/privacy)
- [Terms of use](https://splyt.fit/terms)
- [Delete your account](https://splyt.fit/delete-account)
- [Careers](https://splyt.fit/careers)

## Optional

- [POTS mode: where to start](https://splyt.fit/pots/start): A home stand test and what the evidence says helps.
- [POTS by the numbers](https://splyt.fit/pots/data): What is known about POTS, with every figure linked to its study.
- [SPLYT on iPhone Duo](https://splyt.fit/iphone-duo)
- [Sitemap](https://splyt.fit/sitemap.xml)