# ROAN

> ROAN is a gym workout log for iPhone and Apple Watch. Plan routines, log sets with last session’s weights already filled in, time your rest and track your 1RM. Works offline, no account needed.

ROAN ("ROAN: Gym Workout Log Tracker") is an iPhone and Apple Watch app for logging strength training in the gym. It is made by Shahen Grigoryan IE (Armenia).

## Key facts

- What it is: A gym workout log and strength training tracker
- Platforms: iPhone (iOS 17 or later) and Apple Watch (watchOS 10 or later)
- Price: Free download; optional ROAN Pro subscription or lifetime purchase
- Account: Not required
- Offline: Works fully without internet
- Apple Health: Saves workouts, heart rate and active calories
- Exercises: 97 built in with instructions, plus your own
- Units: Kilograms and pounds
- Languages: English, Russian, German, French, Spanish, Japanese, Chinese (Simplified)
- Developer: Shahen Grigoryan IE, Armenia
- Website: https://roan-gym-tracker.com
- App Store: https://apps.apple.com/app/id6814642133
- Contact: roan.official@proton.me

## Features

- Every set is ready before you lift: Weight and reps are filled in from your plan, with last session’s numbers right below. Adjust with − and +, start the set, then log what you actually did.
- Rest timer on the Lock Screen: Rest counts down in the Dynamic Island and on the Lock Screen, along with the next exercise and target weight. A notification tells you when it’s time for the next set.
- Plate calculator: Tap Plates on any set to see what goes on each side of the bar, heaviest first. Works with a 20, 15 or 10 kg bar.
- Set types that change your rest: Mark a set as warm-up, drop set or failure. Warm-ups get a short rest, and drop sets start right away.
- Share routines by link: Plan your split by day and send it as a link. It opens right in ROAN, or as a web page if your friend doesn’t have the app yet.
- Apple Watch — Works without your iPhone: Start a routine on the watch and log every set. The workout syncs to your iPhone automatically, even if it was out of range.
- Apple Watch — Digital Crown for weight and reps: Turn the Crown to change the weight, tap reps to adjust them. Log the set and the rest timer starts on its own.
- Apple Watch — Haptic countdown: A double tap on your wrist five seconds before rest ends, and a long one when it’s time to lift.
- Apple Watch — Heart rate and calories: Live heart rate, right on the rest screen too, plus active calories. Everything is saved to Apple Health.
- Estimated 1RM: Calculated from your sets as the average of the Epley and Brzycki formulas.
- Weekly volume: Total weight lifted each week, so a deload or a plateau is easy to spot.
- Muscle heatmap (Pro): Working sets per muscle over the last 7 days, front and back. See what you train and what you skip.

## Pricing

- Free: Unlimited workouts and sets; Apple Watch app; Rest timer and Live Activity; Plate calculator, 1RM and best sets; 1 active routine and 1 custom exercise; Last 60 days of history.
- ROAN Pro: Unlimited routines and custom exercises; Full history, trends and yearly stats; Muscle heatmap and weekly balance; Routine backups and CSV export. Monthly, yearly with a 7-day free trial, or a one-time lifetime purchase.

## FAQ

### Is ROAN free?

Yes. ROAN is a free download, and you can log unlimited workouts on iPhone and Apple Watch with the rest timer, plate calculator and 1RM. The free plan includes one active routine, one custom exercise and the last 60 days of history. ROAN Pro removes those limits and adds the muscle heatmap, full history, routine backups and CSV export. Pro is available monthly, yearly with a 7-day free trial, or as a one-time lifetime purchase.

### Does ROAN work without internet?

Yes. Logging, timers, history, charts and the Apple Watch app all work with no connection — your data lives on your devices. You only need internet to share a routine by link or to buy Pro.

### Can I use ROAN on Apple Watch without my iPhone?

Yes. Start a routine on the watch, change weight and reps with the Digital Crown and log your sets. The rest timer with haptics, heart rate and calories all work on the watch alone, and the finished workout syncs to your iPhone automatically.

### Do I need an account?

No. There is no sign-up and no login. Workouts are stored on your iPhone and Apple Watch and saved to Apple Health if you allow it.

### How does ROAN calculate my one-rep max?

ROAN estimates your 1RM from your sets as the average of the Epley and Brzycki formulas: Epley is more accurate at 6–12 reps, Brzycki at low reps. The estimate updates after every workout and is charted for each exercise.

### Can I switch between kilograms and pounds?

Yes. Profile → Units switches the whole app between kg and lb. Weights are stored precisely, so switching back and forth never loses anything.

### Can I export my workouts?

Yes. ROAN Pro exports your workouts to CSV and backs up routines as .roan files. Finished workouts are also saved to Apple Health.

### Is there an Android version?

Not yet. ROAN is available for iPhone (iOS 17 or later) and Apple Watch (watchOS 10 or later).

### How is ROAN different from other gym trackers?

ROAN is a focused, private log: no social feed, no account and no ads. It works fully offline, fills in every set from your plan and last session, and its Apple Watch app runs an entire workout on its own.

## Pages

- [English](https://roan-gym-tracker.com/): product overview (en)
- [Русский](https://roan-gym-tracker.com/ru/): product overview (ru)
- [Deutsch](https://roan-gym-tracker.com/de/): product overview (de)
- [Français](https://roan-gym-tracker.com/fr/): product overview (fr)
- [Español](https://roan-gym-tracker.com/es/): product overview (es)
- [日本語](https://roan-gym-tracker.com/ja/): product overview (ja)
- [简体中文](https://roan-gym-tracker.com/zh/): product overview (zh-Hans)
- [Exercise library](https://roan-gym-tracker.com/exercises/): 97 exercises with instructions (also in every language above)
- [Support](https://roan-gym-tracker.com/support): troubleshooting and contact
- [Privacy policy](https://roan-gym-tracker.com/privacy): what data the app collects
- [Full text for LLMs](https://roan-gym-tracker.com/llms-full.txt): every exercise with instructions, cues and mistakes

## Exercises

### Chest

- [Barbell Bench Press](https://roan-gym-tracker.com/exercises/bench-press/): Barbell, compound; works chest
- [Barbell Decline Bench Press](https://roan-gym-tracker.com/exercises/decline-bench-press/): Barbell, compound; works chest
- [Barbell Incline Bench Press](https://roan-gym-tracker.com/exercises/incline-bench-press/): Barbell, compound; works chest
- [Chest Dip](https://roan-gym-tracker.com/exercises/dips/): Bodyweight, compound; works chest
- [Decline Dumbbell Press](https://roan-gym-tracker.com/exercises/decline-db-press/): Dumbbell, compound; works chest
- [Dumbbell Bench Press](https://roan-gym-tracker.com/exercises/db-bench-press/): Dumbbell, compound; works chest
- [Dumbbell Chest Fly](https://roan-gym-tracker.com/exercises/chest-fly/): Dumbbell, isolation; works chest
- [Dumbbell Incline Bench Press](https://roan-gym-tracker.com/exercises/incline-db-press/): Dumbbell, compound; works chest
- [High-to-Low Cable Crossover](https://roan-gym-tracker.com/exercises/cable-crossover-high/): Cable, isolation; works chest
- [Incline Lever Chest Press](https://roan-gym-tracker.com/exercises/incline-lever-chest-press/): Machine, compound; works chest
- [Low-to-High Cable Crossover](https://roan-gym-tracker.com/exercises/cable-crossover-low/): Cable, isolation; works chest
- [Machine Chest Press](https://roan-gym-tracker.com/exercises/chest-press-machine/): Machine, compound; works chest
- [Machine Pec Deck](https://roan-gym-tracker.com/exercises/pec-deck/): Machine, isolation; works chest
- [Mid Cable Fly](https://roan-gym-tracker.com/exercises/cable-fly/): Cable, isolation; works chest
- [Push-Up](https://roan-gym-tracker.com/exercises/push-up/): Bodyweight, compound; works chest
- [Smith Machine Bench Press](https://roan-gym-tracker.com/exercises/smith-machine-bench-press/): Machine, compound; works chest
- [Smith Machine Incline Press](https://roan-gym-tracker.com/exercises/smith-machine-incline-press/): Machine, compound; works chest

### Back

- [Back Extension](https://roan-gym-tracker.com/exercises/back-extension/): Machine, compound; works lower back
- [Barbell Bent-Over Row](https://roan-gym-tracker.com/exercises/barbell-row/): Barbell, compound; works upper back
- [Barbell Good Morning](https://roan-gym-tracker.com/exercises/good-morning/): Barbell, compound; works lower back and hamstrings
- [Barbell Shrug](https://roan-gym-tracker.com/exercises/shrug/): Barbell, isolation; works traps
- [Cable Pullover](https://roan-gym-tracker.com/exercises/cable-pullover/): Cable, isolation; works upper back
- [Chest-Supported Dumbbell Row](https://roan-gym-tracker.com/exercises/chest-supported-row/): Dumbbell, compound; works upper back and traps
- [Chin-Up](https://roan-gym-tracker.com/exercises/chin-up/): Bodyweight, compound; works upper back and biceps
- [Dumbbell Pullover](https://roan-gym-tracker.com/exercises/dumbbell-pullover/): Dumbbell, isolation; works upper back
- [Dumbbell Shrug](https://roan-gym-tracker.com/exercises/db-shrug/): Dumbbell, isolation; works traps
- [Inverted Row](https://roan-gym-tracker.com/exercises/inverted-row/): Bodyweight, compound; works upper back
- [Lat Pulldown](https://roan-gym-tracker.com/exercises/lat-pulldown/): Cable, compound; works upper back
- [Machine Pullover](https://roan-gym-tracker.com/exercises/machine-pullover/): Machine, isolation; works upper back
- [Machine Seated Row](https://roan-gym-tracker.com/exercises/machine-row/): Machine, compound; works upper back and traps
- [Neutral-Grip Lat Pulldown](https://roan-gym-tracker.com/exercises/neutral-grip-lat-pulldown/): Cable, compound; works upper back
- [Pendlay Row](https://roan-gym-tracker.com/exercises/pendlay-row/): Barbell, compound; works upper back
- [Pull-Up](https://roan-gym-tracker.com/exercises/pull-up/): Bodyweight, compound; works upper back
- [Seal Row](https://roan-gym-tracker.com/exercises/seal-row/): Barbell, compound; works upper back and traps
- [Seated Cable Row](https://roan-gym-tracker.com/exercises/seated-cable-row/): Cable, compound; works upper back
- [Single-Arm Dumbbell Row](https://roan-gym-tracker.com/exercises/db-row/): Dumbbell, compound; works upper back
- [Smith Machine Bent-Over Row](https://roan-gym-tracker.com/exercises/smith-machine-row/): Machine, compound; works upper back
- [Straight-Arm Cable Pulldown](https://roan-gym-tracker.com/exercises/straight-arm-pulldown/): Cable, isolation; works upper back
- [T-Bar Row](https://roan-gym-tracker.com/exercises/t-bar-row/): Barbell, compound; works upper back

### Legs

- [Barbell Deadlift](https://roan-gym-tracker.com/exercises/deadlift/): Barbell, compound; works glutes, hamstrings and lower back
- [Barbell Squat](https://roan-gym-tracker.com/exercises/squat/): Barbell, compound; works quads and glutes
- [Bulgarian Split Squat](https://roan-gym-tracker.com/exercises/bulgarian-split-squat/): Dumbbell, compound; works quads and glutes
- [Dumbbell Lunge](https://roan-gym-tracker.com/exercises/lunge/): Dumbbell, compound; works quads and glutes
- [Dumbbell Romanian Deadlift](https://roan-gym-tracker.com/exercises/romanian-dumbbell-deadlift/): Dumbbell, compound; works hamstrings and glutes
- [Front Squat](https://roan-gym-tracker.com/exercises/front-squat/): Barbell, compound; works quads
- [Goblet Squat](https://roan-gym-tracker.com/exercises/goblet-squat/): Dumbbell, compound; works quads
- [Hack Squat](https://roan-gym-tracker.com/exercises/hack-squat-machine/): Machine, compound; works quads
- [Leg Press Calf Raise](https://roan-gym-tracker.com/exercises/leg-press-calf-raise/): Machine, isolation; works calves
- [Lying Leg Curl](https://roan-gym-tracker.com/exercises/leg-curl/): Machine, isolation; works hamstrings
- [Machine Leg Extension](https://roan-gym-tracker.com/exercises/leg-extension/): Machine, isolation; works quads
- [Machine Leg Press](https://roan-gym-tracker.com/exercises/leg-press/): Machine, compound; works quads and glutes
- [Romanian Deadlift](https://roan-gym-tracker.com/exercises/romanian-deadlift/): Barbell, compound; works hamstrings and glutes
- [Seated Calf Raise](https://roan-gym-tracker.com/exercises/seated-calf-raise/): Machine, isolation; works calves
- [Smith Machine Calf Raise](https://roan-gym-tracker.com/exercises/smith-machine-calf-raise/): Machine, isolation; works calves
- [Standing Barbell Calf Raise](https://roan-gym-tracker.com/exercises/calf-raise/): Barbell, isolation; works calves
- [Standing Tibialis Raise](https://roan-gym-tracker.com/exercises/tibialis-raise/): Bodyweight, isolation; works shins
- [Sumo Deadlift](https://roan-gym-tracker.com/exercises/sumo-deadlift/): Barbell, compound; works glutes, adductors and quads
- [Trap Bar Deadlift](https://roan-gym-tracker.com/exercises/trap-bar-deadlift/): Barbell, compound; works quads and glutes

### Shoulders

- [Arnold Press](https://roan-gym-tracker.com/exercises/arnold-press/): Dumbbell, compound; works delts
- [Barbell Overhead Press](https://roan-gym-tracker.com/exercises/overhead-press/): Barbell, compound; works delts
- [Barbell Upright Row](https://roan-gym-tracker.com/exercises/upright-row/): Barbell, compound; works delts and traps
- [Cable Face Pull](https://roan-gym-tracker.com/exercises/face-pull/): Cable, compound; works delts
- [Cable Front Raise](https://roan-gym-tracker.com/exercises/cable-front-raise/): Cable, isolation; works delts
- [Cable Lateral Raise](https://roan-gym-tracker.com/exercises/cable-lateral-raise/): Cable, isolation; works delts
- [Dumbbell Front Raise](https://roan-gym-tracker.com/exercises/front-raise/): Dumbbell, isolation; works delts
- [Dumbbell Lateral Raise](https://roan-gym-tracker.com/exercises/lateral-raise/): Dumbbell, isolation; works delts
- [Dumbbell Rear Delt Fly](https://roan-gym-tracker.com/exercises/rear-delt-fly/): Dumbbell, isolation; works delts
- [Dumbbell Shoulder Press](https://roan-gym-tracker.com/exercises/db-shoulder-press/): Dumbbell, compound; works delts
- [Machine Lateral Raise](https://roan-gym-tracker.com/exercises/machine-lateral-raise/): Machine, isolation; works delts
- [Machine Reverse Fly](https://roan-gym-tracker.com/exercises/machine-rear-delt-fly/): Machine, isolation; works delts
- [Seated Dumbbell Lateral Raise](https://roan-gym-tracker.com/exercises/seated-dumbbell-lateral-raise/): Dumbbell, isolation; works delts
- [Smith Machine Overhead Press](https://roan-gym-tracker.com/exercises/smith-machine-overhead-press/): Machine, compound; works delts

### Arms

- [Barbell Biceps Curl](https://roan-gym-tracker.com/exercises/barbell-curl/): Barbell, isolation; works biceps
- [Barbell Reverse Curl](https://roan-gym-tracker.com/exercises/reverse-curl/): Barbell, isolation; works biceps
- [Cable Biceps Curl](https://roan-gym-tracker.com/exercises/cable-curl/): Cable, isolation; works biceps
- [Close-Grip Bench Press](https://roan-gym-tracker.com/exercises/close-grip-bench/): Barbell, compound; works triceps
- [Concentration Curl](https://roan-gym-tracker.com/exercises/concentration-curl/): Dumbbell, isolation; works biceps
- [Dumbbell Biceps Curl](https://roan-gym-tracker.com/exercises/db-curl/): Dumbbell, isolation; works biceps
- [Hammer Curl](https://roan-gym-tracker.com/exercises/hammer-curl/): Dumbbell, isolation; works biceps
- [Machine Biceps Curl](https://roan-gym-tracker.com/exercises/machine-bicep-curl/): Machine, isolation; works biceps
- [Machine Triceps Extension](https://roan-gym-tracker.com/exercises/machine-triceps-extension/): Machine, isolation; works triceps
- [Overhead Cable Triceps Extension](https://roan-gym-tracker.com/exercises/overhead-cable-extension/): Cable, isolation; works triceps
- [Overhead Triceps Extension](https://roan-gym-tracker.com/exercises/overhead-triceps-ext/): Dumbbell, isolation; works triceps
- [Preacher Curl](https://roan-gym-tracker.com/exercises/preacher-curl/): Barbell, isolation; works biceps
- [Rope Triceps Pushdown](https://roan-gym-tracker.com/exercises/rope-triceps-pushdown/): Cable, isolation; works triceps
- [Skull Crusher](https://roan-gym-tracker.com/exercises/skull-crusher/): Barbell, isolation; works triceps
- [Triceps Kickback](https://roan-gym-tracker.com/exercises/triceps-kickback/): Dumbbell, isolation; works triceps
- [Triceps Pushdown](https://roan-gym-tracker.com/exercises/triceps-pushdown/): Cable, isolation; works triceps

### Core

- [Ab Wheel Rollout](https://roan-gym-tracker.com/exercises/ab-wheel/): Other, compound; works abs
- [Abdominal Crunch](https://roan-gym-tracker.com/exercises/crunch/): Bodyweight, isolation; works abs
- [Cable Woodchopper](https://roan-gym-tracker.com/exercises/woodchopper/): Cable, compound; works obliques
- [Dead Bug](https://roan-gym-tracker.com/exercises/dead-bug/): Bodyweight, isolation; works abs
- [Hanging Leg Raise](https://roan-gym-tracker.com/exercises/hanging-leg-raise/): Bodyweight, compound; works abs
- [Kneeling Cable Crunch](https://roan-gym-tracker.com/exercises/cable-crunch/): Cable, isolation; works abs
- [Plank](https://roan-gym-tracker.com/exercises/plank/): Bodyweight, isolation; works abs
- [Russian Twist](https://roan-gym-tracker.com/exercises/russian-twist/): Dumbbell, isolation; works obliques
- [Side Plank](https://roan-gym-tracker.com/exercises/side-plank/): Bodyweight, isolation; works obliques