Answer eight questions and get a program built around your goal, schedule, session length, gym and any joints to go easy on.
Early access is open
Lift more
every week
Take the guesswork out of progressive overload. Defiant gives every set a weight and rep target, built from your own training history.
Download on the App StoreFree to start, with every feature unlocked for early members. For iPhone on iOS 26.1 or later, plus Apple Watch.
Every set gets a target, built from your own training, not a generic template. Add weight when you've earned it, back off when you need to.
Two ways to train
Your plan,
your rules
Your exercises · Your rep ranges
Bring your own
your rules
Your exercises · Your rep ranges
Build routines exactly how you like them. Defiant adds a target to every set.
Turn every set into progress
Bench Press · Set 2 of 3
175 lb × 7
↑ Beat last time: 175 × 6
Know what to lift next
Every set shows a target from your last sessions. Hit the top of your rep range and the weight goes up next time. Plates per side, warm-ups and rest timers are already worked out.
Science-backed overload
Defiant models your strength from every set you log, then applies double progression, reps in reserve and weekly volume guidelines from published research. Tap any target to see why it was picked.
Est. 1RM · Deadlift
315 lb ↑ 0.9%/wk
See your progress add up
Estimated 1RM, best sets and weekly volume for every lift, plus a muscle map that shows what you trained this week and trophies for the milestones along the way.
Less guessing. More lifting.
1 of 7
Warm up the right muscles
Guided warm-ups built from the muscles in your next workout, plus stretching routines and cool-downs with voice cues.
Track your runs
Add a run to any workout. Defiant maps your route and tracks distance, time and pace, even with your phone locked.
Log sets from your wrist
Your workout follows you to Apple Watch, with the target, rest timer and one-tap logging. Leave your phone in your bag.
Weights you can actually load
Set your bar, plates, dumbbells and machines, at home or at several gyms. Every target snaps to a weight that exists.
Bring your history with you
Import from Alpha Progression, Hevy, Strong or Fitbod. Every past set feeds your next targets, so you pick up where you left off.
See what you trained
A muscle map and sets per muscle for the week, so nothing gets skipped and nothing gets overcooked.
Earn every milestone
Personal records, streaks and trophies that mark the work you put in.
Programs that keep you progressing
Five by five
5×5 Strength
Squats5x · 5 reps
Bench Press5x · 5 reps
Bent-Over Rows5x · 5 reps
Upper / Lower
Build size
- Bench Press3x · 5–8 reps
One-Arm Rows3x · 8–12 reps
Seated Shoulder Press3x · 8–12 reps
Hybrid athlete
Strong and fit at once
- Squats3x · 4–6 reps
Sprints6x · 400 m
Long Easy Run40 min · zone 2
Plus 23 more, including Push/Pull/Legs, GZCLP, 5/3/1 Boring But Big, PHUL, calisthenics and rings.
Bring your training history from
- Alpha Progression
- Hevy
- Strong
- Fitbod
Early access
Free to start. Early members get everything.
Join during early access and every feature is unlocked, from set-by-set targets and programs to runs and Apple Watch. As Defiant grows, founding members keep the access they started with.
- Every feature unlocked
- Founding member status
- First to try new features
- Shape what we build next
FAQs
How are my targets worked out?
Each exercise has a rep range. Defiant fits a strength model to your own history and suggests a weight and reps for every set. Hit the top of the range on every set and the weight goes up next time.
Can I keep using my own program?
Yes. Build your routines exactly how you like them, with your own exercises, sets, rep ranges and rest times. Defiant adds the targets. You can also import programs from Alpha Progression.
Which apps can I import from?
Alpha Progression, Hevy, Strong and Fitbod. Export a CSV from your current app, then choose it in Settings → Your data → Import from another app. Importing the same file twice is safe.
Does it work with Apple Watch?
Yes. The Watch app mirrors your current workout so you can see the target, log sets and run the rest timer from your wrist. Runs are recorded with your iPhone's GPS.
Which iPhones and iOS versions does it support?
Defiant needs an iPhone running iOS 26.1 or later. Apple Watch is optional and needs watchOS 26 or later.
Is there an iPad, Android or web version?
No. Defiant is built for iPhone, with an Apple Watch companion app. There's no iPad, Android or web version.
What do early members get?
Everyone who joins during early access gets every feature unlocked and founding-member status. When paid plans arrive, founding members keep the access they started with, and they're first in line to try new features.
Where is my data stored?
On your iPhone and, if you turn on iCloud sync, in your own private iCloud. We have no server and never see your workouts. See the privacy policy.
How much does it cost?
Defiant is free to start, and every feature is unlocked during early access. See what early members get.