PUMPA
PUMPA
For iPhone

Build the body you want.

Your personal strength program, built to get you results. Train with a plan matched to you — videos, progression and recovery, designed for all levels.

Let's get startedSee the screens
Inside the app

See it. Log it. Rank it. Share it.

Real screens from the iOS app — today's workout, the leaderboard, your road to the goal, the technique library and the post-workout summary.

  • The Workout tab, showing this week's training days with logged days ticked, a Legs day with 8 exercises and the muscle groups it hits, the first exercises with their sets and reps, and a Start Workout button.
    Today's workout, laid out for you
  • The workout summary, showing the muscles worked on a body heatmap, duration, volume and estimated calories, the streak and any new records.
    Every session, summed up
  • The Rank tab, showing a podium of the top three members and a full leaderboard ranked by workouts logged and streak.
    The leaderboard keeps it honest
  • The Targets tab, showing a progress ring for the current goal with workouts completed, day streak and milestones underneath.
    Your road to the goal
  • The Explore tab playing a technique video for the barbell bent-over row, with the muscle group and set scheme overlaid.
    Technique videos for every lift
  • The Workout History screen, showing all-time workouts, this month's count and best streak, then every logged session with its exercises, volume and new records.
    Every session, every record

Mostpeopledon'tquitthegymbecausetrainingishard.Theyquitbecausetheywalkinwithoutaplan,guesstheirwaythroughaworkout,andstopseeingprogress.Pumpahandsyoutheplan,logseverysetandshowsyouthePRsstackingup—youronlyjobistoshowup.

What's inside

Everything you need to train with a plan

Guided workouts

Every training day is laid out for you — exercises, sets, reps and rest. Log each set as you go, follow the rest timer, and the app keeps score.

Today · Push

7 exercises

Chest, shoulders, triceps · about 58 min

  • Barbell Bench Press4 sets · 6 reps · 90 s rest
  • Incline Dumbbell Press3 sets · 10 reps
  • Cable Fly3 sets · 12 reps
  • Triceps Pushdown3 sets · 12 reps

Streaks & the leaderboard

Every finished workout feeds your streak and your rank. Training alone is easier when everyone else is watching.

Rank12 streak
  • #1Jonas31 workouts
  • #2You24 workouts
  • #3Sarah18 workouts
Full leaderboard

Learn every lift properly

A technique library of real videos — swipe through them in Explore, or watch the one for the exercise in front of you mid-workout.

  • A how-to video for every exercise
  • Swap any lift for one that hits the same muscle
  • Rest timer between sets, per exercise

PRs, history & recovery

Weight, volume, rep and estimated 1RM records per lift, a full log of every session, and how recovered each muscle group is before you train it again.

  • Weight PRBench press · +5 kg140 kg
  • Volume PRPush day6,240 kg
  • Est. 1RMEpley152 kg

Film the PR. Share the pump.

The PR Cam records your attempt and draws the record, the weight and the date over the end of the clip. After any workout, drop a pump pic behind your stats and send it straight to Instagram Stories.

A road to your goal, not just a log

Your program has a destination. Watch the progress ring fill week by week, unlock milestones as the workouts stack up, and see exactly how far you are from the finish.

Progress ringMilestonesDay streakWorkout historySaved workouts

How it works

Four steps from download to your first logged workout. No spreadsheets, no guesswork — the program tells you what to do today.

  1. Answer a few questions

    Your goal, training history, how many days you can train and the equipment you have. It takes a few minutes, and it decides which program you get.

  2. Get matched to a program

    Pumpa picks the plan that fits your answers — from 2-day splits to 5-day bulks. Every training day has its exercises, sets, reps and rest laid out before you touch a weight.

  3. Train with the app open

    Work through today's session exercise by exercise — log reps and weight for each set, follow the rest timer, swap an exercise if the rack is taken, and watch the technique video when you're unsure.

  4. Watch the records stack up

    Every logged workout updates your PRs, history and muscle recovery, grows your streak, unlocks milestones on the road to your goal, and moves you up the leaderboard.

Frequently asked questions

Everything you need to know

Can't find what you're looking for? We read every email.

Contact supportRead the privacy policy

No. The onboarding asks about your training history and matches you to a program built for your level, and every exercise comes with a technique video and written instructions. If you're brand new, the app shows you how to do each lift before you load the bar.