Easier to find the right program • Programs, workouts and exercises are sorted A–Z by their name in your language. • Search finds programs and workouts in your language, and common nicknames like PPL, upper lower, full body, KB and HIIT. • Ready-made workouts show their correct name and labels in every language. • Bodyweight fields show BW, and lb if you train in pounds.

Plan your workouts • A calendar for all your workouts. Spread a program over the weekdays you choose, or build a weekly schedule with your own workouts and workouts from programs. • See which workout lands on which day and pick a different one for any day. Miss a day and the program continues in the right order. • Two workouts a day: morning and evening, or split a program into two sessions on the same day. • Pause the plan when you are sick, injured or on vacation. Your program waits, and a week with at least three pause days won’t break your streak. • Start a program next week or later, and clear the whole plan in one tap when you want to start over. • Home shows your week and today’s workout with exercises, time and a pep line. Pre-workout pep talk • Choose a time and get a notification on days with a planned workout, with a pep talk for that very workout. New guide • Tap the question mark on any tab for full-screen pictures that show where everything is. When something is new, it says NEW under the question mark. Custom workouts • Name your workout and save it to My workouts. It only starts when you tap Start. • % of 1RM and RIR are on by default. Plus fixes and improvements.

Plan your workouts • A calendar for all your workouts. Spread a program over the weekdays you choose, or build a weekly schedule with your own workouts and workouts from programs. • See which workout lands on which day and pick a different one for any day. Miss a day and the program continues in the right order. • Two workouts a day: morning and evening, or split a program into two sessions on the same day. • Pause the plan when you are sick, injured or on vacation. Your program waits, and a week with at least three pause days won’t break your streak. • Start a program next week or later, and clear the whole plan in one tap when you want to start over. • Home shows your week and today’s workout with exercises, time and a pep line. Pre-workout pep talk • Choose a time and get a notification on days with a planned workout, with a pep talk for that very workout. New guide • Tap the question mark on any tab for full-screen pictures that show where everything is. When something is new, it says NEW under the question mark. Custom workouts • Name your workout and save it to My workouts. It only starts when you tap Start. • % of 1RM and RIR are on by default. Plus fixes and improvements.

- Every program reviewed against training research and the originals, in five languages - Each week has its own workouts: effort builds through the block, with deloads where they help and a taper before tests and races - Weight goes up when you complete every set, and rest is never cut in strength workouts - New programs for a PR in squat, bench press, deadlift and overhead press, plus one for all four - Four new PR workouts and PR as a goal in the filter - Programs now show under every goal they fit - Start next workout shows the type of week and how many reps to leave in the tank - Shorter program descriptions with Read more, so the weeks are right there - 23 new exercises and clearer exercise names - Fixes and improvements

- Every program reviewed against training research and the originals, in five languages - Each week has its own workouts: effort builds through the block, with deloads where they help and a taper before tests and races - Weight goes up when you complete every set, and rest is never cut in strength workouts - New programs for a PR in squat, bench press, deadlift and overhead press, plus one for all four - Four new PR workouts and PR as a goal in the filter - Programs now show under every goal they fit - Start next workout shows the type of week and how many reps to leave in the tank - Shorter program descriptions with Read more, so the weeks are right there - 23 new exercises and clearer exercise names - Fixes and improvements

- New "Your week" on the home screen: this week's workouts front and center, the days you trained light up, and your streak of completed weeks is right there - A line about your week, such as "New weekly record!" or "One workout left to your weekly goal" - Total workouts in the corner, tap to switch between 30 days, 90 days, 12 months or all time - Recovery: every bar shows its value, bars are in true proportion and line up with the right day - New panel showing how today's recovery score was calculated, with each metric and how much it counts - The seven-day score shows the number for each day and where the levels are - Your average now leaves out one-off extreme days, so an unusual night doesn't skew the comparison - The whole app reviewed in five languages, with dates and decimals in your language - Fixes and improvements

- Every exercise now shows which muscles it works, in plain words, both in the library and when you add exercises to a workout - Corrected muscle data gives a more accurate muscle map and stats - Every exercise reviewed in five languages: corrected tips, common mistakes and cues. Pause, tempo, grip and stance variations now have their own tips - New exercise: Rope Triceps Pushdown (Cable) - Workout titles and rep targets such as "10/side" and "5 min warm-up" are now shown in your language - Analysis, Progress and Training reviewed screen by screen in English, Spanish, German and French, with more than 1,600 texts rewritten - Long exercise names wrap onto two lines instead of being cut off - VoiceOver now reads the app in the right language - The AI builder recognizes more exercise names when you paste or photograph a program - Fixes and improvements

- 39 new exercises: EZ-bar curls, hip thrust machine, split squats, dumbbell squat and deadlift, olympic lifts, strongman, front lever and planche, swimming, treadmill, hiking and warm-ups - Circuit programs: time, rest and rounds are set once for the whole day, and new exercises get the same values - The program overview shows the description of the program again - Add cardio, martial arts and mobility exercises in the program editor - Cardio is logged in minutes, with its own filter and total minutes in the history - New body measurements: neck, shoulders, abdomen, forearm and calf, left and right - Profile set up in two simple steps and a new welcome screen - The weekly recap fits on the screen and the streak chart is easier to read - Fixes and improved translations

NEW - The app is now called TANK, with a new icon. - Import your history from Hevy, Strong or Strenghtlog. Records, weight suggestions and volume update straight away. Exercises that can't be matched with certainty are listed for you to confirm — nothing uncertain is saved silently. Imported workouts give no XP, and the whole import can be undone with one tap. - Choose how far back to import: everything, five, three or one year. The dialog shows how much storage it will take. - Three new advanced split programs: Bodybuilding Barka, Building Barka and 313 Barkmix, with reps set per set, such as 10/8/8/5/5. - Choose kg or lb in your profile. New users get the unit that matches where they live instead of their language. - Your training history takes about a nineteenth of the space. Nothing is lost, and the backup shrinks just as much. FIXED - Circuit countdown: the clock, the big number and the voice now change on the same second. The clock used to run one second behind. - Pausing a circuit no longer resets the station to full time. - After a pause, the watch and the lock screen finish on the same second as the phone. The lock screen also shows the start countdown. - Weight suggestions in lb land on weights you can actually load with plates. - Timed circuit sets with weight now count towards volume. - Over 60 bodyweight exercises, including bench dips, now count your bodyweight in volume. Three weighted exercises were wrongly treated as bodyweight. - Ten English exercise names pointed to the wrong exercise, such as Lateral Raise (Dumbbell) opening the paused variant. - Deleting a workout now updates your history and the home screen straight away. Minor bug fixes and stability improvements.

NEW - The app is now called TANK, with a new icon. - Import your history from Hevy, Strong or Strenghtlog. Records, weight suggestions and volume update straight away. Exercises that can't be matched with certainty are listed for you to confirm — nothing uncertain is saved silently. Imported workouts give no XP, and the whole import can be undone with one tap. - Choose how far back to import: everything, five, three or one year. The dialog shows how much storage it will take. - Three new advanced split programs: Bodybuilding Barka, Building Barka and 313 Barkmix, with reps set per set, such as 10/8/8/5/5. - Choose kg or lb in your profile. New users get the unit that matches where they live instead of their language. - Your training history takes about a nineteenth of the space. Nothing is lost, and the backup shrinks just as much. FIXED - Circuit countdown: the clock, the big number and the voice now change on the same second. The clock used to run one second behind. - Pausing a circuit no longer resets the station to full time. - After a pause, the watch and the lock screen finish on the same second as the phone. The lock screen also shows the start countdown. - Weight suggestions in lb land on weights you can actually load with plates. - Timed circuit sets with weight now count towards volume. - Over 60 bodyweight exercises, including bench dips, now count your bodyweight in volume. Three weighted exercises were wrongly treated as bodyweight. - Ten English exercise names pointed to the wrong exercise, such as Lateral Raise (Dumbbell) opening the paused variant. - Deleting a workout now updates your history and the home screen straight away. Minor bug fixes and stability improvements.

NEW - Side delts are now their own muscle group. Lateral raises used to count as front delts, whose volume ceiling is set low because pressing already loads them. - Onboarding shows one step at a time, with photography instead of icons. - Ready-made programs open the mode picker with images — normal, circuit, running, race. - Illustrations for neck work, grip work and the Jefferson deadlift. FIXED - HRV shows its average again. A filter was discarding nearly every reading. - Respiratory rate shows its average. The read wasn't covering the full period. - The weekly streak survives reinstall and restore. - Your profile is now included in the backup — sex, age, height, weight, goal and equipment. - Custom exercises and their data are backed up. - Heart rate starts when the workout starts, not only on first connect. - Exercise minutes are requested along with everything else. No manual step. - The streak counted the wrong day in European time zones. - The development chart under Compare never rendered. - Weekly XP shows what is actually awarded. - Back button in the mode picker for ready-made programs. - Five duplicate exercises merged. History and records carry over. - About twenty exercises shared a name with a different exercise in Spanish, German or French. Minor bug fixes and stability improvements.

IMPROVED - Every circuit program now runs on seconds, with the same work time and the same number of rounds throughout. Stations could previously have different lengths — or reps instead of time. - Ready-made programs and Create your own workout both start with the four training modes as images. Pick Circuit and the choice stays when you switch between programs and workouts, and Back returns to the modes. - The choice between quick and deep analysis now shows what the difference actually means. - New look for the exercise categories, the analysis tab and the welcome screen. FIXED - Active minutes showed 0 on the health tab even though the weekly goal counted correctly. - 30 days, 90 days and All could show the same figure. They now read their full period separately. - Average per day counts every day, the same way the Health app does. It previously divided only by the days you trained, which made the numbers too high. - A workout you forgot to end no longer writes invented calories to Apple Health. - The muscle map is faster and uses less memory.

Ready today now shows your training load The card on your home screen no longer just tells you how rested you are. It also shows how this week's kilos compare to your normal week, and at the bottom it says what is actually holding you back — your body or your volume — and when you are back. Every number is calculated from your own log. Nothing is estimated. Health and recovery now shows the whole picture Training load with the kilos behind the ratio. Volume per muscle group against your ceiling. Last night's sleep, heart rate variability, resting heart rate, respiration and oxygen saturation with the deviation from your own level. Sleep stages against normal ranges. Seven days of history for every measure, and for the score. Film an exercise now reaches the whole library All 921 exercises can be picked for technique analysis, not just the gym ones. Sports and challenges are included. The home screen has been rebuilt Fewer boxes, more air, and your weekly goals on a single row. A reminder: all 285 programs and all 115 ready-made workouts are free. So is the logbook.

Ready today now shows your training load The card on your home screen no longer just tells you how rested you are. It also shows how this week's kilos compare to your normal week, and at the bottom it says what is actually holding you back — your body or your volume — and when you are back. Every number is calculated from your own log. Nothing is estimated. Health and recovery now shows the whole picture Training load with the kilos behind the ratio. Volume per muscle group against your ceiling. Last night's sleep, heart rate variability, resting heart rate, respiration and oxygen saturation with the deviation from your own level. Sleep stages against normal ranges. Seven days of history for every measure, and for the score. Film an exercise now reaches the whole library All 921 exercises can be picked for technique analysis, not just the gym ones. Sports and challenges are included. The home screen has been rebuilt Fewer boxes, more air, and your weekly goals on a single row. A reminder: all 285 programs and all 115 ready-made workouts are free. So is the logbook.

Everything except the AI features is now free. All 208 programmes, all 115 workouts and all stats are open to everyone. Running, circuit and race records can be opened for details and history. Muscle split on the home tab with a body map and period picker. Fixed: programme edits weren't saved and disappeared on restart.

Running mode overhauled. A voice reads out your time and pace at every kilometre. Can be switched off. After the run: distance, time and average pace. History shows km and min/km. Running records per distance plus eight new badges. Every exercise is now findable when you search, in English or by nickname. Fixed: current pace drifted mid-run. Pausing kept counting while the run was stopped.

Paste or photograph a finished programme in the AI builder — from Excel, a trainer or your own notes. Exercises are found whatever you call them. The coach has improved considerably. It gets to know you the first time you talk and adapts its advice to your goal, your experience and how often you train. New guide in the coach showing what the app can actually do — with images from every part. Circuit sessions can now be rebuilt right before you start. Move stations, swap exercises and decide for yourself whether the changes are saved to the programme. Ten new bodyweight exercises and three new ones with form analysis.

The coach is significantly better. It gets to know you the first time you talk and tailors its advice to your goal, your experience and how often you train. A new guide inside the coach shows what the app can actually do, with images from every part. Circuit workouts can now be rebuilt right before you start. Move stations, swap exercises, and decide for yourself whether the changes are saved to the program. Three new exercises with form analysis. Minor bug fixes.

Badges when you unlock them Achieve something new during a workout and you'll hear about it afterwards — all new badges in one card, with what they mean and how much XP they gave. You can share them as an image. Race compares to your record Each split turns green or red against the same station in your best run, and you always see whether you're ahead or behind. The voice cuts through your music The circuit countdown was drowned out by Spotify. Every voice clip has been remastered and now sits clearly on top. Terms come first Language selection is now in the first screen, so you no longer click through the intro in the wrong language. Shorter rest in programs Rest couldn't be set below 30 seconds. It now goes down to 5, which circuit workouts needed. Per dumbbell Dumbbell and kettlebell exercises now show that the weight is per implement, not combined. Weight and reps on your lock screen Dynamic Island shows what to load and how many reps are up for the next set. Fixed The mode picker couldn't be closed and stayed on top of other tabs. The share sheet had no close button. Confirmation dialogs did nothing when you pressed cancel. The Home suggestion showed the wrong program when following several.

Badges when you unlock them Achieve something new during a workout and you'll hear about it afterwards — all new badges in one card, with what they mean and how much XP they gave. You can share them as an image. Race compares to your record Each split turns green or red against the same station in your best run, and you always see whether you're ahead or behind. The voice cuts through your music The circuit countdown was drowned out by Spotify. Every voice clip has been remastered and now sits clearly on top. Terms come first Language selection is now in the first screen, so you no longer click through the intro in the wrong language. Shorter rest in programs Rest couldn't be set below 30 seconds. It now goes down to 5, which circuit workouts needed. Per dumbbell Dumbbell and kettlebell exercises now show that the weight is per implement, not combined. Weight and reps on your lock screen Dynamic Island shows what to load and how many reps are up for the next set. Fixed The mode picker couldn't be closed and stayed on top of other tabs. The share sheet had no close button. Confirmation dialogs did nothing when you pressed cancel. The Home suggestion showed the wrong program when following several.

Badges when you unlock them Achieve something new during a workout and you'll hear about it afterwards — all new badges in one card, with what they mean and how much XP they gave. You can share them as an image. Race compares to your record Each split turns green or red against the same station in your best run, and you always see whether you're ahead or behind. The voice cuts through your music The circuit countdown was drowned out by Spotify. Every voice clip has been remastered and now sits clearly on top. Terms come first Language selection is now in the first screen, so you no longer click through the intro in the wrong language. Shorter rest in programs Rest couldn't be set below 30 seconds. It now goes down to 5, which circuit workouts needed. Per dumbbell Dumbbell and kettlebell exercises now show that the weight is per implement, not combined. Weight and reps on your lock screen Dynamic Island shows what to load and how many reps are up for the next set. Fixed The mode picker couldn't be closed and stayed on top of other tabs. The share sheet had no close button. Confirmation dialogs did nothing when you pressed cancel. The Home suggestion showed the wrong program when following several.

Choose how you want to train A new workout starts with four options: standard, circuit, race or running. Each mode has its own view — circuit sets work time, rest and rounds, race sets amount and unit per station, and running starts right away. Records per training type Circuit measures load per work interval, running your best time per distance, and race saves the time to beat. Pull-ups and push-ups finally get their own records. Filter records by what you want to compare. Weights no longer get mixed up What you lift in a circuit doesn't affect suggestions in your strength workout, and the other way around. Each mode keeps its own history. Programs and workouts in full screen No more small boxes. Programs, workouts, the coach and the guide now fill the screen, with the tabs still at the bottom. Search sits under the magnifying glass. Free workouts in every mode Free workouts are now available for race, running and circuit too. Free run and walk is also in the program list. Apple Watch Exercise names are back, time shows in the right unit, and heart rate and sets stay put as you scroll. Race on the watch keeps up with every tap, and running no longer asks for location every time you start. Swap an exercise and the reps follow Running 5x5 and swapping an exercise makes the new one 5x5 too. Before, you had to start over with empty fields. Your subscription follows your account Sign in and your subscription carries across devices and survives a reinstall.

Your Lock Screen just became your workout display Put your phone down mid-set — everything stays right there. Rest ticks down second by second, your next exercise is already waiting, and circuits show round and phase without touching a thing. Out running? Distance and pace keep climbing with the screen off. Your watch finally speaks your language Exercises and workout views on your watch now follow the app's language. Finish on your phone and the watch follows instantly, ready for the next one. A better first impression New users see exactly what the app can do before they dive in. Nothing falls off the screen anymore The post-workout screen adapts, so Continue is always within reach. And the premium offer is actually tappable now.

Redesigned onboarding tour that guides you through the app’s features You can now edit or delete an incorrect personal best Bug fixes and improvements

New pyramid programs with descending reps (10,10,8,5,5) on the main lifts – weight is recalculated automatically per set. You can now correct or remove an incorrect personal best. Bug fixes and improvements.