Squat · Bench · Deadlift
Strength on
easy mode.
Show up, lift what it says, go home. Strena plans every session and adds weight when you have earned it. You never open a spreadsheet.
How it works
You lift. It does the thinking.
Tell it what you lift.
Enter your best recent squat, bench and deadlift. Strena works out where you start, a little lighter than your ego would pick.
Lift Your max You start at Squat 145 kg 120 kg Bench press 100 kg 82.5 kg Deadlift 180 kg 147.5 kg Open the app. Lift what it says.
Every session is planned before you walk in: the lift, the weight, the sets and the plates on each side. No decisions at the rack.
Today · Squat day
Squat120kg
8 × 3Triples
Per side: 25, 25 - Deadlift4 × 5 · 102.5 kg
- Barbell row5 × 5–8
- Romanian deadlift5 × 5–8
- Ab wheel rollout5 × 5–8
Log it. Go home.
Tap each set as you finish it and say how the last one felt. The next session is already waiting, a little heavier if you earned it.
Squat120 kgAll 8 sets logged
Next session122.5kg+2.5 kg
How progression works
Three rules. You never have to remember them.
Each lift moves on its own. Strena applies these after every session, so the next one is ready before you leave the gym.
01
Clean session? More weight.
Finish every set with a solid last rep and the bar goes up next time: 2.5 kg on squat and deadlift, 1.25 kg on bench.
02
Missed it? Repeat it.
Miss a session and you get the same weight again. Miss it twice and it drops 7.5%, so you can build back past it.
03
Grinding? Switch to doubles.
Stall or recover badly and 8 × 3 becomes 10 × 2, 2% lighter. 2 clean sessions in a row and you are back on triples.
Free.
No trial,
no card.
No premium tier and no paywall halfway through your first block. Make an account and start lifting.