PRGRM: Fitness Coach 4+

Strength, Mobility, Cardio

Ongo Science Inc

    • 4.8 • 138 Ratings
    • Free
    • Offers In-App Purchases



Smarter Training. Superior Results. Train under one of 3 programs intelligently built by Jack Hanrahan. His proven system of training includes strength training, cardio and mobility to get you stronger, fitter and moving better.

The programs are easy to follow and fully guided by Jack. They are continuous and change every month to build on your progress.

Start rebuilding your fitness with a free 7-day trial.


All our programs include a healthy dose of strength training, cardio and mobility: the 3 pillars of a well rounded fitness plan.

-The strength training prioritizes free weights and is based on movement patterns to build muscle and strength in a balanced and functional way.

-Cardio training balanced low and high intensity methods to maximize aerobic fitness.

-Mobility routines keep your joints healthy and moving well.


All our programs are fully structured and guided by Jack.

Strength workouts feature high quality exercise demos and tutorials giving you full confidence in your form. They include rest timers, weight guidance and weight logging so you can track your progress.

Choose from more than one cardio method, whether you want to hit the road or stay inside and do one of Jack’s ever popular anti-HIIT bodyweight circuits. You’ll be guided on the length and intensity of your workouts to match your current fitness and improve your aerobic fitness steadily over time.

Follow along mobility routines are embedded in your weekly program and you’ll also find short ad hoc routines for those moments you need some extra movement: such as after prolonged sitting or when you first wake up.


The training doesn’t stop until you do. All our programs are continuous and the workouts will change every month to build on your progress. The perfect blend of consistency and variation to maximize results and keep your training enjoyable.


Choose a plan according to your:

-Ability: From beginner-advanced. We’ve got you covered
-Equipment: Full gym to home gym and everything in between
-Schedule: From 3-7 days per week


PRGRM.Rebuild - for intermediate - advanced gym goers who are serious about building muscle and strength and keen to be fit and healthy.

PRGRM.Thrive - for beginner - intermediate gym goers looking for a well rounded and sustainable fitness routine that will get them strong, fit and moving well.

PRGRM.Adapt - suitable for all fitness levels. This program is your solution to effective strength training at home with minimal equipment. Resistance band workouts complimented by cardio workouts and mobility routines.


Access Jack’s growing library of mobility routines which can be streamed to your laptop or TV in the comfort of your home. Designed to give you that much needed #SelfCare


“Jack thank you so much for this app! The content is awesome! Even with the gym closure disrupting things, I still made amazing strength progress and the anti-HIIT was a life saver without my normal cardio outlets!”

“After 8 weeks of Rebuild+, so many have noticed that my legs have gotten bigger and my body feels a thousand times better overall!”

“After two years of lifting I would always feel drained and very rarely could I go through a day without needing a nap. But ever since I started on Rebuild+ I’ve never felt better. No more joint pains!”


PRGRM is free to download. Ongoing use requires a subscription to one of our premium plans, billed monthly, quarterly or annually. Customers who choose the annual billing cycle are eligible for a 7 day trial period. Unless cancelled or auto-renew is turned off 24 hours before the next billing date or 7-day trial end, you will be billed automatically after every payment period to renew your plan

Uses Apple Health to track progress

ToS at or privacy policy at

What’s New

Version 1.120

This version includes improvements to the overall app stability.

Ratings and Reviews

4.8 out of 5
138 Ratings

138 Ratings

RyRy4eva ,

Game changer for my personal fitness

I very rarely feel compelled to write a review, but this app has totally changed my personal fitness routine - I’ve been using this app for >1 year, now. I have tried many different apps and personal trainers over the years, and I always felt like I wasn’t getting exactly what I wanted or I would hit a plateau or not be able to see the changes I wanted.
In my opinion, this app is so much better than a personal trainer because it gives you everything you need that a personal trainer would but also has a really strong and scalable program (no pun intended).
I have honestly never felt so confident in the gym (or in the mirror) and I have SEEN results that I have been after for years in a much shorter time than I would have expected. It gives you all the types of fitness that you need and clear form instructions to make sure you are doing moves correctly. The RPE (effort level) was a huge unlock for me to know how much weight I should be moving around vs. arbitrarily picking something up.
All of this AND it has a priced that will be even the cheapest personal trainers (while still delivering a far superior experience). I am a big fan of this app and Jack (who also is so kind and caring about his clients, even the app users).

sjxylib ,

Great all around workout.

Last year, I signed up with PRGM right after it launched. I had been looking for a new routine, it had been a couple years since I was in the gym because of the pandemic. I had been follow Jack for awhile on Instagram I always appreciated the thoughtfulness that went into his posts. I completed the Adapt program, which uses elastic bands, at home. It was amazing. Jack explains all the moves in detail and provides timers to give you a break between sets. Towards the end I could really start to see my overall body shape changing. It feels great to see progress especially when you aren’t used to seeing it and especially after working so hard to finish the program. I recently started the Thrive program, it has brought me back into the gym, with free weights and cable machines of bands. I really appreciate the quality that Jack and his team put into this app, I would recommend it to anyone who asks.

j_bones!!!! ,

Will never look back

Jack’s content was what got me into healthy strength training 4 years ago. Since then I’ve been stringing together my own assortments of programs that had some decent effect but always resulted in either a drastic plateau or in injury (and also in boredom but that’s just my vanity). I’m now almost 8 weeks into the Rebuild program on this app and I’ve never felt better. The training is constantly changing with month and has a bug emphasis on beginning in the foundations and adding volume from there. Everyone from beginners to advance lifters will dramatically benefit from using PRGRM. Thanks again Jack and team!

App Privacy

The developer, Ongo Science 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:

  • Contact Info
  • Identifiers
  • Usage Data

Data Linked to You

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

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

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

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