LADDER Strength Training Plans 4+

Fitness, Workouts, Coaching

Ladder Technologies, Inc.

Designed for iPhone

    • Free
    • Offers In-App Purchases


Try Ladder COMPLETELY FREE for 7 days. NO PAYMENT collected during trial.


- Women's Health 2024 Best Tech
- CNET 2024 Best Strength Training App
- Men's Health 2023 Best Workout App Community

Ladder gives you a strength training workout plan for every day that's easy to follow, can be done from anywhere, and is new each week. Designed for busy people who don't have time or experience to plan their own workouts. No more guesswork, no more showing up to the gym not knowing what to do.

Ladder offers structured, progressive overload training programs geared towards people working out at home and programs for people working out at the gym. Choose a program based on your goals and preferences.

With Ladder, you will -

- KNOW EXACTLY WHAT WORKOUT TO DO EACH DAY - A structured workout plan for every day, that's created by an expert coach and new each week.
- SAVE TIME AND TRAIN ON YOUR SCHEDULE - Workouts that are easy to follow, fit into your schedule, and can be done from anywhere.
- EXPERIENCE AN APP BUILT FOR STRENGTH TRAINING - In-ear coaching, video demonstrations and a timer built-in.
- LEARN FROM THE BEST COACHES - Answers to all of your training questions, support when you need it most.
- TRACK YOUR PROGRESS - Using the built-in Ladder Journal to help track and visualize your rep & weight progress.


- Yoga Strength
- Pilates Strength Training
- Interval Strength Training
- Push Pull Training
- Kettlebell Strength Workouts
- HIIT (High Intensity Interval Training)
- Bodybuilding
- Bodyweight Workouts
- Explosive Power
- Lean Muscle Strength
- Functional Fitness
- Endurance Strength


ALIGN • SASHA HANWAY | Get strong and balanced with a unique combination of Power Vinyasa and Strength training to become your strongest, most aligned self.

LIMITLESS • KELLY MATTHEWS | A proven blend of traditional strength training, high-intensity conditioning and steady state cardio to improve strength, power and overall athleticism.

FORGED • COREY PERKINS | A traditional bodybuilding program to achieve aesthetic results and a lean, muscular body.

MOVEWELL • NICOLE WINTER | High-energy, minimal equipment strength workouts, perfect for anyone looking to build strength and muscle tone in just 30 minutes a day.

ELEVATE • ELISE YOUNG | Workouts that will get you fit, fast. Maximize your time with these HIIT workouts.

BODY & BELL • LAUREN KANSKI | Keep it spicy with functional, high-intensity kettlebell workouts.

FORMATION • ROBIN BARRETT | Sculpt lean muscle, tone your entire body and torch body fat with these high-tempo combination circuits, in just 30 minutes a day!

EVOLVE • SAMANTHA LINDAUER | A bodybuilding program to sculpt the lean muscle and aesthetic hourglass shape you've always dreamt of in under 45 min per day.

ICONIC • SARAH RYAN | Build strength and gain confidence with this blend of weightlifting and power-enhancing plyometrics.

RESILIENT • NEEN WILLIAMS | Kettlebell and barbell training that prioritizes explosive power and speed.

MAXIMUS • BOBBY MAXIMUS & JOE CEBULA | Burn fat and build muscle with these no-frills, garage-style HIIT workouts.

CREWS CONTROL • ANDRE CREWS | High-intensity, functional fitness workouts to build muscle and shed fat.

PROJECT ALPHA • SAM TOOLEY | A hybrid blend of circuit and HIIT training engineered for results.


View your movement, timer and reps, plus heart rate and calories burned for each workout. Control your workout experience from your watch with pause, skip and rewind. Ladder integrates with HealthKit to help monitor and track your workouts.


What’s New

Version 2.1.15

The latest release includes the following:

Strava Integration
- Automatically upload your workouts to Strava!
- Connect your Strava Profile in Profile > Settings > Connected Apps

Bug Fixes & Improvements
- Share workout screen displays QR code for quick in-person sharing
- Workouts completed on Ladder Web now appear in-app
- Fix bug changing profile picture

Love Ladder Teams? We would love to hear from you! Rate and review us in the App Store or drop us a note at!

Ratings and Reviews

4.9 out of 5
26.8K Ratings

26.8K Ratings

nicolecthepickle ,

Absolutely in LOVE with Ladder and the results!

I have been in and out of the gym for years with a couple years break in between. With some lifestyle changes and goals I wanted to reach I finally wanted to get serious about strength training and decided to giver Ladder a try. I tried to plan my workout but I felt like I needed more professional guidance and coaching that was more accessible. I have been using the app for a little over 5 weeks and I’m definitely seeing results!! I love the companion app for the Apple Watch which makes it so easy to navigate through the workout sessions. I’m currently on team Evolve with Coach Samantha and I ABSOLUTELY LOVE HER!! I feel like the qualifications of all the coaches (especially Samantha’s) are so impressive and instill confidence in the program. I love the modifications that the coaches are able to provide if you have certain conditions that prevent a certain movement. I love seeing everyone’s progress in the chat portion of the app and I (while I’m not very active in the chat) love my little community! Overall, I feel like this app is such a game changer in reaching my strength training goals combined with my efforts in losing some poundage (I’m currently 5’4” at 230lbs) and has helped me look forward to every workout. Being a former couch potato I can confidently say Ladder has made me into a gym girly. I honestly can’t say more good things about Ladder, Coach Samantha, Team Evolve and am so grateful for this app! 💛💚

Matt.S.1987 ,

Best workout app, hands down.

I have used almost every fitness app out there, but this app, without question, is the best fitness app you will find. The coaches are so good at creating programs that are challenging, different, fresh, tall while creating great results. The coaches are also very charismatic, which is a huge plus! I follow most on social media and they’re a lot of fun! I gifted this to my pops (60) for Christmas, and he’s loving it too. I can’t wait for Sunday evenings to see what my week is going to look like. I’ve done Coach Sam and ReignTrain, both have given me exactly what I was looking for and appreciate the attention to detail each put into the program. You can tell they aren’t just throwing workouts together, they have so much intentionality in their programs. Having access to so many great trainers is great too, because it allows the coaches to create programs that aren’t one size fits all like most fitness apps strive for; instead, it’s “here’s the goals my programs will help you achieve.” Lastly, you feel a part of a community. Everyone, not just the coaches, are encouraging and motivating. This app has found the best balance of technology, social, and fitness that’s out there. I’ve counted, I have tried over 50 apps this past year, and without question, this is the best one. I don’t even own an iPhone, I use my wife’s old phone just so I have access to this app. Great work everyone involved, and thank you!

lizyard ,

Worth the money

On top of a very pricey gym membership I also subscribe to ladder because it helps me get the most out of my gym membership. I’m on team Limitless and couldn’t be happier with it. Coach Kelly’s programs challenge us in new ways each week and there is never a plateau, which I would certainly run into myself without the help of a personal trainer. I didn’t realize the level of athletic conditioning I was in for, and I’m super excited about it.
Hiring a trainer in person always seemed like a daunting task to me but with Ladder it’s something I KNOW I can commit to each week with the flexibility to work out at home with dumbbells or at the gym with full equipment. Kelly incorporates modifications to every program to give you that flexibility.

The interactive aspect of our team chats is also highly motivating, as we all keep each other up to date on our progress and failures, ask for advice, and give tips. Having a support system is invaluable in keeping yourself accountable, and not letting setbacks or gym anxiety keep you from reaching your goals. I will definitely continue subscribing because the app itself knocks it out of the park, but couple that with the ability to find a group that you vibe with and it’s really a no brainer if you really want to progress past your known limits and surprise yourself with what you can do. Even if I was forced to cancel my gym membership, I would still keep ladder.

App Privacy

The developer, Ladder Technologies, Inc., indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy.

Data Used to Track You

The following data may be used to track you across apps and websites owned by other companies:

  • Identifiers

Data Linked to You

The following data may be collected and linked to your identity:

  • Health & Fitness
  • Contact Info
  • User Content
  • Identifiers
  • Usage Data
  • Sensitive Info
  • Diagnostics

Privacy practices may vary, for example, based on the features you use or your age. Learn More

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