MENOS Lift weights, fight bosses.
A real progressive-overload workout tracker for iPhone, wrapped in a pixel-art dungeon RPG. Free to download.
On a computer? Scan with your iPhone camera to get Menos.
Every workout is a dungeon run.
Your plan becomes a map. Each exercise is a boss, each set is a hit, and the numbers underneath are real.
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Your plan picks the weight
Each workout is a map with one boss per exercise. Menos sets every target from what you actually lifted last time.
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Every set is an attack
Log the set and your hero swings. Clean sets chain into a combo, and some trades turn into an exchange: a SIDESTEP here, a BULLSEYE there.
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Overkill summons the guardian samurai
Keep going after the boss is down and the samurai leaps in to block your bonus sets. They still count toward your program.
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Boss down. XP. Next session adjusts.
Wins pay XP toward your level, new PRs get called out, and your next targets move with how this session went.
The bestiary
The dungeon keeps a long list of things to fight. A few of the regulars:
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Lord of Flames
Keeper of the fire arena. His blade never cools, and he has outlasted every lifter who tried to rush him. Steady sets put him down.
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Tarnished Widow
She waits in the dark between your rest timers. Every clean set cuts another strand of her web.
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Bone Reaper
Old as the dungeon and slow to fall. The fight you tell your training partner about afterwards.
A boss for every exercise.
Under the pixels, real lifting.
Menos runs a progressive-overload engine. It decides what you lift next from what you actually lifted, so you just show up and lift.
- A plan made for youPick a goal (Strength, Build muscle, Endurance or General fitness), 3 to 6 days a week, your equipment and any injuries. Tailor-Made builds the plan. Rather write your own? Build Your Plan.
- ALL OUT calibrationThe first session of a big lift ends with one ALL OUT set. That sets your real starting weight, so there is no guessing.
- Too easy, Just right, Too hardTell it how a set felt. Too easy jumps you at least two steps. Too hard stops the climb, and a Too hard lift with missed reps deloads right away.
- Double progressionHit the top of the rep range on every set and the weight goes up. Land inside the range and you hold. Miss and you repeat; miss twice in a row and it deloads about 10%.
- Deload week built inTraining runs in 6-week blocks. Week 6 is a deload week, so you recover before the next push.
- Swaps that stickDon't like an exercise? Swap it. Swap it out of preference three times and the swap becomes permanent.
- ComebacksA lift you haven't done in 8 weeks or more returns about 10% lighter. Been away around two and a half weeks? Menos asks whether to resume or restart the block.
- lb or kg, and gym Wi-Fi proofTrain in pounds or kilograms. On a solo workout, sets you log still save when the signal in the gym drops out.
Don't want the game? Logging Mode.
Turn Dungeon Mode off and Menos becomes a plain, fast logger: weight, reps, the target for the next set and your estimated max. Same plan, same progression, no bosses.
Free for everyone
Plate and warm-up calculators, long-range strength charts (3M, 6M, 1Y and ALL) with your PRs marked, and CSV export of every set you have ever logged. These are paid extras in other apps. In Menos they are free.
Lift together.
Co-op parties
Start a party of up to 4 and take the bosses on together. Every kill is shared, so the whole party gets the win.
Duels, pound for pound
Challenge a friend to a duel. Damage is scored against bodyweight: one rep at your own bodyweight is 100 damage, so a lighter lifter can win.
Hall of Lifters
An opt-in leaderboard ranked by consecutive training weeks, then XP.
Weekly streaks
Train every week and the streak keeps growing.
Upkeep
A nudge on your phone when a muscle group has gone dusty.
Hosting and joining are free, and they will never sit behind a paywall.
Pick your hero.
Your hero follows your goal. The class sets your rep ranges and how many sets you do.
Free: pick one. Menos Full: all four side by side. Already running more? You keep them.
What Menos costs
Free to download, free to train. One optional subscription for the game extras and hosting.
Free
$0
forever
- All logging, plans and progression
- Bosses, XP, co-op parties and duels
- Join any guild, tournament or party
- The Hall of Lifters, stats and your full history
Menos Full
$2.49/mo
or $19.99/year, 7-day free trial
- Goal bosses
- Cosmetics and a gold name in the Hall
- All four heroes
- Rest timer on the Lock Screen
- Log sets from your Apple Watch
- Workouts and calories in Apple Health
- Host guilds, tournaments and 8-player parties
Founders
Full free
if you joined early
- Every account made before Menos Full launched
- Anyone who paid for Menos Pro
- Free forever, crest and gold name, nothing to claim
- Is it a subscription?
- Menos Full is. It costs $2.49 a month, or $19.99 a year with a 7-day free trial, through Apple, and you can cancel any time in your Apple ID settings. Founders get it free forever.
- Do I need Full to train?
- No. Logging, plans, progression and every lifting tool are free.
- Do my friends have to pay to play with me?
- No. Co-op parties, duels and the Hall are free for everyone.
- Does Full make me stronger in the game?
- No. It's looks and extras, never stats or XP.
- What will I never pay for?
- Co-op, duels, the Hall, energy, streak protection, loot boxes or ads. And your health data is never sold.
Joined before Menos Full launched? You're a Founder.
Made your account before Menos Full launched? Menos Full is yours free forever, with a Founder crest, a gold name and a thank-you note from Boston in the app.
Paid for Menos Pro? You're a Founder too. Automatic, nothing to claim.
Switching from Hevy or Strong?
Hevy's free tier caps you at 4 routines and shows only 3 months of charts. Strong's caps you at 3 routines. Menos has no routine cap and keeps your full history.
Bring your past with you: export a CSV from Hevy or Strong, import it into Menos, and your workouts come across matched to the Menos exercise list, PRs and charts included. Any lift it can't place, you match or skip.
Competitor limits as of October 2026, US App Store.
A note from Boston
I built Menos for one reason: every set you do should make the next one better. Not guesswork. A real progressive-overload engine that picks your next workout from what you actually lifted.
Then I made it a game worth opening, with pixel art drawn to make you want to come back. The training is free, and it stays free.
Come say hi in the Discord. I read it.
Boston, founder of Menos
Your first boss is waiting.
Free on iPhone, iOS 17 or later. On the App Store as Menos Gym.