Workout history
| Date | Phase | Session | Work |
|---|
Program settings
The selected weight change applies to every +/− control and to the next workout after completed reps.
Every completed workout and settings change is saved on this device automatically, with the two previous saves kept as fallback copies. Download a backup file periodically; it is the only copy that survives clearing this browser's site data.
Start a new run after missed weeks: the current run is archived under Previous runs in History, the session counter returns to workout 1, and next loads stay as they are so you can lower them in the table above before saving.
Guide
Add to your iPhone home screen
PlusFive works best installed. Installed, it opens full screen like any app and works in the gym with no connection.
- Open josephbsmith.com/plusfive in Safari.
- Tap the Share button, the square with the arrow pointing up, at the bottom of the screen.
- Scroll down the share sheet and tap Add to Home Screen.
- Tap Add in the top right corner.
The PlusFive barbell icon appears on your home screen; open it from there from now on. On Android and desktop browsers, use the Install button in the title bar when it appears.
The program
PlusFive records the Starting Strength novice linear progression. Train three non-consecutive days a week. Every session starts with the squat. The press and bench press alternate by session. The pull alternates by phase: phase 1 is deadlift every session, phase 2 alternates deadlift and power clean, phase 3 rotates deadlift, chin-ups, power clean, chin-ups. You choose the phase in Settings; the app does not decide when you move.
Official Starting Strength resources
Learn the method from its makers in Starting Strength: Basic Barbell Training, 3rd edition, the “Blue Book,” and listen to Starting Strength Radio. These links go directly to The Aasgaard Company and Starting Strength. They are not affiliate links, and I receive no payment or commission from visits or purchases.
Learning the lifts
The book teaches the lifts; these are the official Starting Strength instruction videos for each one. They stream from YouTube and need a connection.
Squat
Press
Bench press
Deadlift
Power clean
Logging a workout
The Workout tab shows today's three lifts. Adjust a work weight with its − and + buttons; the step is 5 lb or 2.5 lb, chosen in Settings. Under it the app lays out the whole session, warm-up sets included, with the plates to put on each side of the bar for every set. Do the sets, tick the box for each lift when you have completed every prescribed rep; leave it unticked if you missed, and press Complete workout. The rest timer runs three minutes and vibrates where the device allows it.
Warm-ups
Warm-ups follow the book and are not editable. Squat, press, bench press, and power clean start with two sets of five with the empty bar, then even jumps up to the work weight with reps tapering five, three, two. The deadlift never starts from the empty bar: it warms up loaded, starting at 65 lb under a 135 pull, 95 lb under 225, and 135 lb above that, with the same taper. Jumps are rounded to five-pound plates. Change the work weight and the warm-ups recalculate.
How loads progress
Complete every prescribed rep and the lift goes up by the selected 5 lb or 2.5 lb step next time it appears. Miss reps and the load repeats. Chin-ups carry no load and no increment.
How your data is saved
Everything saves to this device the moment you press Complete workout or change a setting; the status bar shows the time of the last save. The two saves before it are kept automatically as fallback copies, and if the current save is ever unreadable the app restores the newest good copy on its own. PlusFive does not upload workout records anywhere.
Backups
Download backup, in Settings, writes a single file containing every run, setting, and workout. Restore backup reads that file back and replaces what is on the device. Site data on a phone or browser can be cleared by the system; a downloaded backup is the copy you control.
Missed a week or more
Use Start a new run in Settings. Your finished run is preserved under Previous runs in the History tab, the session counter starts over, and your next loads remain visible in Settings so you can set lower restart weights before the first workout back. What to restart with is your call, not the app's.
Exporting
In History, pick a range (all time, this month, this year) and export. CSV opens in any spreadsheet and includes previous runs, marked by run. PDF prepares a printable log and opens the device's print dialog; choose Save as PDF there. Month and year ranges make a clean monthly or annual training record.
Independent, noncommercial notice. PlusFive is an unofficial, unaffiliated logbook. I receive no payment, profit, commission, affiliate revenue, personal data, workout data, or analytics from its use. The app has no accounts, advertising, analytics, or server-side workout storage; workout records remain in this browser unless you export them. Third-party links and videos are provided for attribution and instruction and are governed by their own services. PlusFive does not teach lifting technique, decide phase transitions, diagnose missed reps, or provide medical or nutrition advice. Source on GitHub.