Dolmen
Know what to lift next
Dolmen logs every set in a tap, right next to what you did last time, and tells you the weight and reps to aim for today, with your readiness in mind. Open it and your next workout is waiting, with one Start button. A strength coach for iPhone and Apple Watch that stores your training on your device.
App Store link coming soon
Readiness, load and sleep, every morning
Your Apple Watch already records your sleep, heart rate variability and resting heart rate. Dolmen reads those, or your WHOOP, with your own log, and sums up today in plain words at the top of the Train tab: Ready to push, 7 h 54 min, On target. Tap a word for the numbers behind it. No other band to wear: it works with anything that writes to Apple Health, like Oura or Garmin, and every number says where it came from.
Readiness
Last night's heart rate variability and resting heart rate, compared with your own usual, not anyone else's, plus how long you slept, as a score from 0 to 100. Breathing rate and wrist temperature flag a night that was off your usual. Connect WHOOP and its recovery, HRV, resting heart rate and sleep feed the score, with WHOOP's own Recovery shown next to it. With Dolmen Plus, on lifts with a rep range, the coach holds the weight on a low day instead of adding to it.
Load
How hard each session felt times its minutes, the session-RPE method sports scientists use, with cardio from other apps estimated from heart rate. A suggested range for today, and how this week compares with your usual four. The Train tab says it in a word, like On target or Room for more; the load numbers are one tap away.
Sleep
Time asleep against the need you set, the week's sleep debt, how regular your schedule is, and a bedtime that fits. Sleep stages are shown as the watch's estimates, never scored.
JournalPlus
Tick what happened yesterday, like a late coffee, a drink or a late workout. After a few weeks Dolmen shows which ones go with lower or higher numbers for you, and says plainly that a pattern is not proof of cause.
Muscle recovery map
An estimate of how much work each muscle got in the last few days, from your logged sets and the time since, with about how long until it counts as fresh. Use it alongside how you feel. The Train tab suggests the routine whose muscles are freshest. Free.
Forecasts and stallsPlus
For weighted lifts with enough history, the pace of the lift, a projection a month or two ahead, and when you might reach your goal at that pace. When a lift stalls, Dolmen says so and shows a way out: a deload, a new rep range or a close variation.
Private AIPlus
On iPhones with Apple Intelligence: a coach's debrief after every workout, a routine built from one sentence, and answers about your own training. It runs on the iPhone itself and answers from Dolmen's calculations, though like any AI it can still get things wrong. A morning brief and a weekly review in the same voice.
Your coach for every setDolmen Plus
On lifts with a rep range, Dolmen uses double progression: stay at a weight until you own the whole rep range, then go up. Programs like 5×5 follow their own rules. It reads your log and fills in today's targets for you.
Top of the range: add weight
When every working set reaches the top of its rep range, the next session adds the exercise's increment and starts again at the bottom of the range.
Not there yet: one more rep
Short of the top, the weight stays and the coach asks for one more rep than your best set last time.
Stalled twice: back off
Two sessions in a row below the bottom of the range bring the weight down by ten percent, so you can build back up with good reps.
The right step
Barbell lifts for the upper body go up 2.5 kg, for the legs 5 kg, dumbbells 2 kg. In pounds, 5 and 10 lb on a bar and 5 lb for the rest. Always a weight you can load.
Bench press · 3 sets of 8 to 10
Last time
| Set | Weight | Reps |
|---|---|---|
| 1 | 80 kg | 10 |
| 2 | 80 kg | 10 |
| 3 | 80 kg | 10 |
Coach: 82.5 kg × 8. Every set hit 10 last time
Every set reached 10, the top of the range, so today's sets are filled in at 82.5 kg for 8. Next week, 9 reps; then 10; then 85 kg.
Logging that keeps up
Built for the gym floor: big numbers you can read at arm's length, a set done in one tap, and haptics you can feel for each set, the last seconds of rest and every record. On iOS 26, in Liquid Glass.
Last time, on every set
What you lifted last session sits next to every set, and today's sets start filled in from it. Adjust the weight with a tap and tick the set done.
Rest, wherever you look
Ticking a set starts the rest timer on the Lock Screen, in the Dynamic Island and on your wrist. From the Live Activity, tick off the next set, change its weight or reps, add or take off rest time, or end the rest, without opening the app.
Plates and warm-ups
The plate calculator shows what goes on each side of the bar, from the plates your gym has. Warm-up sets ramp up to your first working weight on barbell lifts.
Supersets, notes and undo
Pair exercises into supersets, set the rest per exercise, and keep a note on a lift or a workout. Deleted a set or copied the wrong numbers? Undo puts them back.
On the Lock Screen
Rest
When the rest is up, a notification names the next set. Over a set, the same spot shows its weight and reps, ready to change, and a Done set button.
On your Apple Watch
Leave the phone in your bag. The watch has the whole workout, and everything stays in step with your iPhone.
Log with the crown
Start a routine or an empty workout on your wrist. Turn the Digital Crown to set the weight and reps, tap Done, and the rest starts.
Heart rate
Allow Apple Health and the watch runs a workout session: your heart rate is on screen, and the workout is saved to Health with its heart rate and active energy.
A tap when rest is over
Feel it on your wrist and see the next set. The workout moves between watch and iPhone: pick it up on whichever is closer.
Widgets, Siri and more
Today, Workout and Check-in widgets on the Home Screen, this week against your goal on the Lock Screen and watch face, Done set, Rest and Start workout in Control Center or on the Action button, and Siri: Start Upper A in Dolmen
.
See yourself get stronger
Records for every lift, workouts per week and your streak, free. With Dolmen Plus, the trend of every lift and how much work each muscle group gets.
Estimated 1RMDolmen Plus
Weekly sets per muscleDolmen Plus
Every finished set except warm-ups, for each muscle group this week. A muscle that only helps counts half. The shaded band is the 10 to 20 sets many training guides aim for.
Records
Heaviest weight, best estimated 1RM and most reps for every lift, called out the moment you finish.
- Squat · heaviest weight120 kg × 5
- Bench press · best 1RM117 kg
Programs that work, with their sources
Pick a program and its routines are ready, with sets, rep ranges and rest already set. Each one names where it comes from and keeps the original's style of progression: linear with a last set for extra reps, tiered stages, or training-max waves. Where Dolmen changes a rule, the program's page says so. Full body and Beginner barbell are free; the rest come with Dolmen Plus.
Full body
Three days a week, two alternating workouts. The best start for most people.
Upper / lowerPlus
Four days a week: two upper-body and two lower-body workouts.
Push / pull / legsPlus
Three workouts, run once or twice a week, three or six days, for more volume per muscle.
5×5 strengthPlus
Three days a week of heavy basics, five sets of five, adding weight each session.
Beginner barbell 3×5+
Two alternating barbell workouts with a final set for extra reps. Based on the r/Fitness Basic Beginner Routine.
Power & size upper/lowerPlus
Four days: two heavy, two higher-rep. Based on PHUL by Brandon Campbell.
Tiered strengthPlus
Heavy, medium and light tiers that change scheme when you stall. Based on GZCLP by Cody LeFever.
Training-max wavesPlus
Three-week waves from a training max, then back-off sets. Based on 5/3/1 for Beginners by Jim Wendler.
Or build your own routines from more than 100 exercises and any you add yourself: three routines are free, as many as you like with Dolmen Plus. A program's routines become yours to change. Dolmen is not affiliated with or endorsed by the programs' authors.
Write your own plan
Paste the plan from your coach, your notes or a chat, in whatever format it is in. Dolmen reads it, shows you what it understood line by line, and adds the routines only when you say so.
Any format
Days as headings, then lines like "Bench press 4x6-8 @ 80 kg, rest 2 min", "Squat 5×5", "3 sets of 10", supersets as A1/A2, timed holds, RPE and AMRAP. English and Turkish keywords both work.
Checked before it's added
Each line is matched to an exercise in the library, and anything unclear is asked about instead of guessed. The plan as a whole shows weekly sets per muscle, how often each is trained, push and pull balance and session length, each with its source.
AI that sticks to the listPlus
With Apple Intelligence, Dolmen can suggest a match for a line it couldn't read, or draft a routine from a sentence, using only exercises with an official guide. Every suggestion goes through the same check, and you confirm it.
How it's done, from official sources
Open "How to" on any exercise, mid-workout too. Dolmen shows the official page from ACE (American Council on Exercise), NASM (National Academy of Sports Medicine) or the NHS, a video from the official YouTube channel of NASM, ACE, NSCA, NHS, Cleveland Clinic, UCLA Health, UW Medicine, Michigan Medicine, Duke Health, Penn State Health or Mayo Clinic where one exists, and three short cues in Dolmen's words.
Every source was checked to show the same exercise; a close variation is labelled as one, and an exercise no official source covers simply has no guide. Pages and videos load from the publisher only when you open them.
Works with what you use
Apple Health
Workouts go in, heart, sleep and other apps' sessions come out, so readiness and load see your whole day.
WHOOP
Connect your WHOOP account in Settings, under Integrations. Dolmen reads your recovery, HRV, resting heart rate and sleep for its readiness, and shows WHOOP's own Recovery next to it, marked Data by WHOOP. It only reads, and sends nothing back.
Strava
Post a workout with its completed sets in the description, warm-ups left out, by hand or automatically. Nothing is posted until you choose to.
Share cards
A card of the workout, its best lifts and records, ready for Stories, Messages or anywhere else.
Siri, widgets and the watch
Start a routine by voice, log sets from a widget or the Lock Screen, and every set from your wrist.
Bring your history
Coming from Strong or Hevy? Export your workouts there as a CSV file and open it in Dolmen, under History. Dolmen matches the exercises to its library, adds the ones it doesn't know as your own, skips workouts you already have, and shows what it found before anything is saved. If Strong's file doesn't say kilograms or pounds, pick the unit and the preview updates, and an import can be undone later in Settings. Your records pick up where you left off, and so does the coach. Importing is free, so switching costs nothing.
Private by design
- No account, no ads, no analytics. Dolmen keeps nothing on a server. It contacts Strava and WHOOP only if you connect them, and their sign-ins pass through small relays that store nothing. WHOOP data is only read, and stays on your devices.
- Your workouts, routines and settings are stored on your iPhone and Apple Watch, and leave them only when you send them to Apple Health, Strava or a file. We never receive them.
- Apple Health is optional. If you allow it, Dolmen saves your workouts there and reads heart, sleep, cardio fitness and other apps' workouts for the readiness, load, sleep and cardio fitness views and the on-device coach. On the watch it reads your heart rate and active energy during a workout. Health data stays on your devices.
- The AI features run on your iPhone with Apple Intelligence. Your log is not sent anywhere.
- Export your workout sets as CSV whenever you like. It goes only where you send it.
Read the privacy policy.
Free, with Dolmen Plus when you want a coach
Logging is free, without limits. Plus adds the coach and the tools that plan your training.
Dolmen
Free
- Unlimited workouts and history
- More than 100 exercises, with the muscles they work
- Last time's numbers on every set
- Rest timer on the Lock Screen, in the Dynamic Island and on the watch
- Plate calculator and warm-up sets
- Readiness, sleep and training in plain words, and the muscle recovery map
- Strava posting and share cards
- Records, workouts per week and your streak
- Apple Watch app with heart rate
- Apple Health, WHOOP, widgets, Lock Screen and Control Center controls, and Siri
- The Full body and Beginner barbell programs, and up to three routines
- Your own exercises
- Import from Strong or Hevy, and CSV export
Dolmen Plus
29.99 USD a yearwith a one-week free trial, 4.99 USD a month, or 79.99 USD once
- The coach: today's weight and reps on every set, with the reason, and readiness and RPE adjustments on lifts with a rep range
- Forecasts, goals and a way out when a lift stalls
- Workout debriefs, a morning brief, a weekly review, routines from a sentence and Ask Dolmen, on iPhones with Apple Intelligence
- Trends behind readiness, sleep and load: HRV, load balance, 14-night sleep, and what your journal shows
- Every program, including tiered strength and training-max waves
- Unlimited routines
- Estimated 1RM trends for every lift
- Weekly sets per muscle group
Prices are in US dollars. The App Store shows the price for your country, which may differ. Payment is charged to your Apple ID. The lifetime option is a one-time purchase. Subscriptions renew automatically unless cancelled at least 24 hours before the end of the trial or the current period. Manage or cancel them in your App Store account settings.
Questions
How does the coach decide?
For lifts with a rep range, it looks at your last sessions of the same exercise, at the heaviest weight you used. If every working set reached the top of the rep range, it adds the exercise's step: 2.5 kg for upper-body barbell lifts, 5 kg for lower-body barbell lifts, 2 kg for dumbbells and kettlebells, 2.5 kg for machines and cables. If not, it keeps the weight and asks for one more rep. If two sessions in a row had a set below the bottom of the range, it takes the weight down ten percent to rebuild. The rep range comes from your routine, or 8 to 12 without one. Body-weight exercises add reps, timed holds add five seconds up to the top of the routine's range, and assisted ones take assistance away. With an RPE of 7 or less on every top set it takes a double step, and on a low readiness day it holds the weight. Programs like 5×5 and the training-max waves follow their own rules, shown on each program's page.
It is a starting point, not an order. Change any number before you lift, and the coach works from what you actually did.
Where does the readiness score come from?
From Apple Health, or from WHOOP if you connect it: your heart rate variability and resting heart rate, which Apple Watch or WHOOP records, and last night's sleep. Dolmen compares your heart rate variability and resting heart rate with your own past four weeks, so a score of 50 means something for you, not for an average person. Sleep counts by hours slept, with seven hours as neutral. With no data yet, readiness says Not yet. It is a training cue, not a health measurement.
Does the AI send my training anywhere?
No. The debrief, the routine builder and Ask Dolmen use the language model Apple runs on the iPhone itself, with Apple Intelligence. Dolmen hands it the facts its own calculations found, and the model puts them into words. Like any AI, it can still make mistakes. On iPhones without Apple Intelligence, those features are hidden and the debrief shows the same facts as plain text.
Kilograms or pounds?
Either. Dolmen starts with the unit your region uses, and you can switch in Settings at any time. Weights you logged keep their value when you switch; only how they show changes. In pounds, the coach steps up by 5 lb on upper-body barbell lifts, 10 lb on lower-body ones, and 5 lb on dumbbells, machines and cables.
Which bar and plates does it assume?
A 20 kg bar with 25, 20, 15, 10, 5, 2.5 and 1.25 kg plates, or a 45 lb bar with 45, 35, 25, 10, 5 and 2.5 lb plates. In Settings, pick a 15 or 10 kg bar (35 lb in pounds) or a custom one, and choose the plates your gym actually has, including 50 kg, 2 kg, 1 kg and 0.5 kg plates. The plate calculator and the warm-up sets use what you pick, and tell you when a weight can't be loaded exactly.
Do I need an Apple Watch?
No. Everything works on the iPhone alone, with the rest timer on the Lock Screen and in the Dynamic Island. The watch adds logging from your wrist and heart rate during the workout.
Can I bring my history from another app?
Yes, from Strong or Hevy, for free. Export your workouts in that app as a CSV file, then in Dolmen open History, tap the menu at the top and choose Import from Strong or Hevy. Strong's export doesn't say whether it used kilograms or pounds, so Dolmen asks. Workouts you already have are skipped, so importing twice is safe.
Is my training data private?
Yes. There is no account and no server that stores your data: your log stays on your iPhone, your Apple Watch and your device backup unless you send it to Apple Health, Strava or a file. Dolmen saves workouts to Apple Health only if you turn that on. Once you allow it, Dolmen reads Health data for the readiness, load, sleep and cardio fitness views and the on-device coach. We never see your data.
What is an estimated 1RM?
Your one-rep max is the most you could lift once. Dolmen estimates it from a set of up to 12 reps with the Epley formula: weight × (1 + reps ÷ 30). 80 kg for 10 reps estimates about 107 kg. It lets you compare a set of 5 with a set of 10 on one line, so you can see strength grow even in weeks without a new heaviest weight. It is an estimate for tracking, not a number to test.