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GymGoal Lite
for iPhone and iPod Touch

View Demos How to enter a custom workout routine

Home Screen


Our fitness experts have included 39 routines, adjusted to four levels of expertise from Beginner to Expert, which can be done using three different types of equipment.

Favorites: You can mark any workout as a favorite for fast access without searching the database.

Routines: Select a predefined workout routine, or create your own custom routine.

History: A report that shows all exercise logs on a selected date.


GymGoal provides images and detailed instructions for 230 resistance (strength training) exercises, plus 24 cardio exercises. 96 exercises are animated. You can add your own exercises.

Favorites: You can create lists of your favorite exercises.

Body Map: Find exercises for a particular muscle group.

Name Search: Find exercises by name.


Why litter your iPhone with all those apps that only track one number? With GymGoal you can track your BMI, BMR, Body Fat Percentage, One Rep Max, and your weight.


Never again worry that your data may be lost. Back up your data to, and restore any of the last three backups. Even if your iPhone breaks or you lose it - your data will be safe.

Workouts Home

Workouts: Routines

39 predefined workout routines are well balanced and train all muscle groups.

Select the split, equipment, and difficulty to list the workouts, or to create your own workout.

Split: When you become more advanced in your weight training, you can use split routines to intensify your workouts, and to give your muscles more time for recovery and growth.

Intensive training requires 2-4 exercises per muscle group. It takes too much time to do all exercises in one session. Shorter workouts (45-70 minutes) are more efficient than longer ones. The solution: split your full-body routine into several days.

If you are a beginner, you are resuming your workouts after some time off, or you have little time to exercise, select 1 - full-body workout (no split).

Equipment: Free weights are dumbbells and barbells. Most serious fitness enthusiasts prefer to use free weight exercises to gain functional strength.

Cable machines have the same advantages as free weights. Unlike lever weight machines, they do not constrain users to specific, fixed movements, and therefore require more effort from the individual's stabilizer muscles.

As weight machines can go some way toward preventing poor form, they are somewhat safer than free weights for novice trainees. Moreover, since users need not concentrate so much on maintaining good form, they can focus more on the effort they are putting into the exercise. However, most athletes, bodybuilders and serious fitness enthusiasts prefer to use compound free weight exercises to gain functional strength.

Difficulty means technical difficulty - how difficult it is to learn the proper form of the exercise.

Proper exercise form is vital to your success. When you use correct exercise form, you are using correct muscles. When your form is not correct, you are using certain muscles more than they are meant to be used and other muscles less than they should be used.

If you're not performing the exercise correctly, you risk the chance of hurting yourself either immediately or in the long term. Another disadvantage is that you are not realizing the full benefits from your workouts. You are merely going through the motions. You end up using less weight, and you never progress because you just don't use the intended muscles the way they should be used.

Workout list contains predefined (black) and custom (blue) workouts.

To add a new custom workout to this list, select an existing workout and tap the Copy button. Custom Workouts

Workout Details

Workout days are marked by capital letters (A, B, C, D). Scroll down to see all days.

Tap the button to add this workout routine to the list of your favorite workouts. Tap it again to remove this workout from favorites.

Custom Workouts have an additional Edit button. Use it to delete or reorder exercises in your custom workout.

Workout Advice

Workout days: If you selected no split or 2-day split, do not work out two days in a row.

Number of sets: Try a pyramid: Start with one set that uses a lighter weight but many reps. In each following set, use a slightly higher weight and perform fewer reps. For example, perform 3 sets. Set 1: 8 reps; set 2: 6 reps; set 3: 4 reps.

Number of reps: Many people believe that the most effective number of reps in a set is between 2 and 8.

Weight: You need to use the maximum weight that allows you to perform your target number of reps while maintaining the proper form of the exercise. If you are a beginner, use lighter weight you need to feel that you are able to perform one or two additional reps.

Warm up: For example, before weight training, jog for 5 minutes. In addition, perform one or two warm-up sets before every exercise. Choose a light weight and 1015 reps for warm-up sets. It is not necessary to log warm-up sets.

Custom Workouts Home

Creating a Custom Workout

To create a custom workout, you need to copy and modify an existing workout.

Select split, equipment and difficulty for your custom workout, and look at the list of available workouts.

Open a workout that you want to modify, and tap the Copy button.

Name and save the new custom workout routine.

Tap the Edit button. Delete the exercises that need to be removed or replaced, arrange the remaining exercises in the desired order.

To add exercises to your workout

Use the Exercises section of the Home screen. Find an exercise, then use the button to add it to your workout.

You can add built-in and custom exercises to your custom workouts.

Exercise Details Home

Exercise Details

This page provides illustrations, detailed step by step instructions, animation, and other information for the selected exercise. Difficulty means technical difficulty how difficult it is to learn the proper form of the exercise.

Tap the Log button to log your workout results, or to review the saved logs.

Tap the button to add this exercise to your favorites or to your custom workouts. Tap the button to remove the exercise from your favorites or from your custom workouts.

Favorites and Custom Workouts

Pressing the button opens this screen.

Tap the Remove from all groups button to remove the exercise from all groups.

You can add the exercise to the existing groups, or create a new group of favorites.

Switch to Workouts to add the exercise to your custom workout routines. A custom workout should be already created. How to enter a custom workout routine

See also

Custom Exercises

Exercise Log Home

New Entry or History?

When you tap the Log button on the Exercise Details page, you select whether you want to log your workout, or to see the history.


Select a year and a tracked parameter. Resistance exercises: 1 Rep Max (how strong you are with this exercise), total weight lifted, maximum weight lifted. Cardio exercises: time, distance, calories, average and maximum heart rate.

Workout Log

If you first open a workout, then select an exercise from this workout, you can log the whole workout on one page. Use the arrows around the exercise name to log another exercise of this workout.

Exercise Log

If you open an exercise through Favorites, or Body Map, or Name search, there are no arrows around the exercise name, but the date is editable. Changing the date moves the log to a new date.

Body Map Home

You use the Body Map:

  • to find exercises that are best for a particular muscle group
  • to add your own (custom) exercises to the database

Tap the Show Back/Front Side button to show the other side of the body map.

Exercise Filter. Use this filter to narrow your search. Use the buttons to change filter settings. Use the Clear button to clear the filter (all exercises for the selected muscle group will be included in the result list).

Id you are adding a custom exercise, ignore this page and tap the Show Exercises button.

Equipment and Type: Most serious fitness enthusiasts prefer to use compound free weight exercises to gain functional strength.

Difficulty means technical difficulty - how difficult it is to learn the proper form of the exercise.

Search Results

The list is sorted alphabetically.

Exercises that specifically target the selected muscle group are shown in bold font. Other exercises may target different muscles, but they also significantly affect the selected muscle group.

Tap the New top bar button to add your own custom exercise to this list.

Custom Exercises Home

Add your own exercise

You can add your own exercises to the database.

  • Open the body map and select the muscle that the new exercise targets
  • Tap Show Exercises on the Exercise Filter page to list exercises for the selected muscle
  • Tap the New top bar button to add your own exercise to this list

Enter Custom Exercise Details

Paragraphs in the Notes will be shown as list elements.

Tap the Back top bar button to see this exercise in the list.

Tap the Delete top bar button to delete this exercise from the database.

Custom Exercises in Lists

In lists custom exercises are shown in a lighter color.

Custom Exercise Details

The Exercise page for a custom exercise has the Edit button in the top bar.

Name Search Home

Name Search

Enter one or more words that should be in the name of an exercise. An exercise will be found only if its name contains all words entered. The search matches partial words and ignores capitalization.

Exercise Filter

Use this filter to narrow your search. Use disclosure buttons to change filter settings. Use the Clear button to clear the filter.

Equipment and Type: Most serious fitness enthusiasts prefer to use compound free weight exercises to gain functional strength.

Search Results

This is the result of a search for:

  • Search for: bench dumb
  • Equipment: any equipment type
  • Type: compound and isolation
  • Difficulty: up to expert

Calculators Home

One Repetition Maximum (One-rep Max)

One-rep Max is the maximum amount of weight one can lift in a single repetition for a given exercise.

One-rep Max can be used for finding an individual's maximum strength. One-rep Max can also be used as an upper limit in order to find the desired "load" for an exercise (as a percentage of the 1RM).

Many consider that attempting to actually lift your 1RM has higher risk of injury than performing a multiple rep set. This calculator estimates your 1RM from your multiple repetitions maximum.

Body Mass Index (BMI)

Body Mass Index is a statistical measure of a person's weight scaled according to height.

BMI is frequently used to find out how much an individual's body weight departs from the normal or desirable weight for a person of his or her height.

BMI makes simple assumptions about the distribution of muscle and bone mass, and thus may be misleading. It overestimates "fatness" of athletic people, while underestimating obesity of the elderly.

Basal Metabolic Rate (BMR)

Basal Metabolic Rate is the amount of energy used while at rest, awake, and not digesting.

BMR decreases with age and with loss of lean body mass. Increased muscle mass can increase BMR.

BMR is often used as a starting point in designing a weight loss diet and exercise program.

Body Fat Percentage

A person's exact body fat percentage generally cannot be determined.

This calculator uses the U.S. Navy Circumference method to determine body fat. Like any other Height and Circumference or Skinfold Methods, it may not give an accurate reading of real body fat percentage, but it is a reliable measure of body composition change over time, if the test is carried out with the same technique.

Please note that men and women should take abdomen measurements differently.


Weight is entered in BMI and BMR calculators.

Selecting the Weight line in the Calculators list opens the weight history table. Calculators have similar history tables.

Tools Home


  • Back up to back up all your data (your logs, custom exercises, and everything else that you enter in this app) to our server. If you do not have a mebership, a free limited membership will be created.
  • Restore from restore your backup (see the above option).
  • Settings: adjust some settings.

Back up to

Select whether you already have a account, or one needs to be created. You need to have an account so that your data does not mix with other people's data. If you do not have one, a free limited account will be created.

I have an account: enter your user name and password. If you already used this feature, your user name and password are pre-entered.

If your forget your user name or password, they can be emailed to the email address that you enter when you create the account.

Create an account: enter your desired user name, password, and your email address.

Only one account per email address is allowed. We will use this email address only to email you your user name and password if you forget them.

Do not close the app while your data is being sent to the server.

Multiple backups: the last three backups are permanently stored on the server. You can restore any of them.

Restore from

You can restore one of the last three backups.

Enter your user name and password. The fields are pre-filled with the user name and password that you used the last time to back up or restore your data.

Select a backup file, and tap the Restore button

Do not close the app while your data is being restorred.

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