Good questions.

Free to start and free to log forever, no account required. Pro unlocks the advanced engines, the Guided builder, Calendar, Statistics, Body Metrics, Meal Planning, imports and the premium themes: $1.99 a month, $14.99 a year, or $34.99 once. Progressive Overload is free for your first 180 days.

Yes. Every feature is computed on your phone: engines, PR detection, plate math, stats, share cards. Music control, social posting and the first lookup of a food barcode need a connection; logging never does.

iPhone, iOS 17 and up. The rest timer shows on the Lock Screen and in the Dynamic Island on phones that have one. iPad and Apple Watch are on the roadmap.

Pick Progressive Overload, Power Matrix, 5/3/1 or Manual and the app calculates your next set. Hit your targets and it advances; miss and it holds the weight while you rebuild the reps. Cap a machine's max weight and progress moves into reps (up to 25), then sets (up to 10). Set a default in Settings and override it per program, day or exercise. The full manual.

Two or more exercises done back to back as one round. Build one with the wizard (name, muscles, machines, exercises, reps), drop it into a day, and in the workout each round runs itself: every exercise gets its own LOG SET, LOG ROUND seals the round, and Round 1's numbers prefill Round 2. Drop sets work the same way with one exercise and falling weight, and you can convert a regular set to a drop set mid-workout.

Yes, with Pro. Import the CSV export from Strong, Hevy or Jefit. The importer detects the format from the header, matches every exercise against the 483-entry catalog, never rejects a file, and shows a status bar while it works. You can remove an import batch later in one tap.

On your device. Export a full backup or a universal CSV from Settings → Data any time. Turn on iCloud sync and your data follows you to your next iPhone; every upload also keeps a timestamped snapshot you can restore.

Yes. No account, no server, nothing sold. Progress photos are saved inside the app and never uploaded, shared or analyzed. Optional integrations (Strava, Facebook, Instagram, Snapchat, Apple Health, Apple Calendar, Apple Music, Spotify) share only what you choose and can be switched off. See the Privacy Policy.

If you turn the sync on. Finished workouts are written as strength training sessions; body weight, body fat and macros mirror too. It's off by default.

Thirty built in: twenty standard, seven premium and three hidden team skins that unlock with a code. Plus a Theme Designer for your own, 170+ banner wallpapers, and loading badges for services and trades. See them all.

Same app, two faces. Daddy runs blue with a bench-and-barbell focus; Mommy runs pink with a squat, lunge and hip-thrust focus. Same engines, same price. Set your gender in your profile and the right icon, themes and badges appear automatically. Some premium themes are exclusive to one profile: Silverback, Detroit Leather and Warm Well Whiskey for Daddy; Mama Bear, Crowned Heart and Detroit Lace for Mommy.

Daily protein, carbs, fat and water on a calendar; a barcode scanner that pulls branded foods from the USDA database; Quick Meals that generate a recipe from a protein you have; a goals questionnaire and Build My Day; and reminders that reschedule themselves as you log. It's part of Pro.

They're motivational. 50 points per finished workout, streak bonuses, 25 per PR, a point per 1,000 lb of lifetime tonnage; 68 trophies across Achievements, Strength and Milestones. No cash value, just a reason to keep showing up.

Yes. Send a clean copy of any workout or program as a link (Messages, Mail, AirDrop) or a .platedaddy file. It opens in an import preview on their phone. Your history stays private.

Plate Daddy & Plate Mommy are live on the App Store. Search "Plate Daddy" or tap any Download button on this site.