Phrak's LP on iPhone and Apple Watch
The r/Fitness beginner program with one honest set per lift. Two sets of five, then a last set for as many as you can, and that last set decides what happens next session. Two Plates does the sums and tells you why.
Free to download. Running Phrak's LP is part of a one-time unlock, US$24.99. Never a subscription.
The two days
Alternate A and B on three days that aren't back to back. Two days a week works too, just slower, because the weight moves each session rather than each week.
The r/Fitness wiki's Basic Beginner Routine is built on this program. Your first session sets the starting weights.
The rules, run for you
The + set is the last set of each lift, as many reps as you have.
Five or more: add weight
Get 5 or more on the + set and the weight goes up next session, 1.25 kg on press, chin-ups, bench and rows, 2.5 kg on squat and deadlift.
More than ten: double the jump
If the weight was light enough for 11 or more, the jump doubles.
Under five: take 10% off
Under 5 on the + set and that lift drops 10%. You climb back up chasing rep records on the way.
What the app tells you
When you finish a session, the summary shows what changes and why. Tap a change to decline it. These are the sentences it writes:
+ set made with 7 → +2.5 kg next session.
12 on the + set (over 10) → double jump, +2.5 kg next session.
You hit 4/5 on the + set → −10% and work back up, setting rep PRs on the way (program deload rule).
Logging it
- Every set arrives filled in from the program. If that is what you lifted, one tap logs it. On the + set, type how many reps you got.
- RPE or RIR on any set, one tap on the keypad, if you track effort.
- Plate math per side for the bars and plates you own, and the rest timer starts itself on your Lock Screen and in the Dynamic Island.
- The Apple Watch app runs the whole session from your wrist: confirm, adjust, rest. It's free with the app.
Before you switch
What does it cost?
The logger is free with no caps, including building your own program. Running Phrak's LP and the other proven programs is part of one payment, US$24.99 (shown in your currency on the App Store). It covers every 1.x update. No subscription.
Do I need an Apple Watch?
No. The iPhone app does everything. The watch app is there if you want to leave the phone in your bag.
Can I bring my history?
Yes. Strong, Hevy and Alpha Progression exports open directly, and your dates and PRs come with them. Export everything back out as CSV any time. How to bring it over.
Kilograms or pounds?
Either. Prescriptions follow the unit you train in and round to the plates you own.
Is this the official Phrak's LP app?
No. Two Plates is not affiliated with Phrak or r/Fitness. It runs the program as the community wrote it down.