Show up today.
We'll keep you on track.
First Rep Last Rep is the workout app built around accountability, from total beginners to advanced lifters. Guided workouts (30–60 min + cardio of your choice), a plan for every week, and daily check-ins that keep you coming back, from your first rep to your last rep.
7-day free trial on Essentials · Cancel anytime
Built for every level
Everything you need to keep showing up
No guesswork, no 90-minute sessions, no guilt trips. Just a clear plan and a little nudge every day.
Guided workouts: 30–60 min + cardio of your choice
Every workout has a warm-up and the main work, labelled 30–60 min + cardio of your choice: after the last exercise, do any cardio you like for as long as you like, with a heart-rate zone chart. Every move links to its how-to in the Vault.
3 new progressive workouts every 7 days
3 new progressive workouts released every 7 days from the day you start, across 9 weeks per program, with sets, reps, intensity and rest for every exercise.
Log every set
Record weight, sets and reps, rest with a built-in timer that alerts you when it’s time for the next set, and watch your numbers climb.
Daily check-ins
Each day, commit to your workout or take a planned rest day, with a 1-tap mood. Rest days don't break your streak.
Streaks & badges
Celebrate milestones from your First Rep to your Last Rep, the day you finish a full program.
A plan that adjusts
A quick weekly check-in asks how it felt. Too easy, too hard or something hurts? Next week adapts.
Coached, step by step
Know exactly what to do with every rep
Each exercise walks you through the set-up, the movement and a form check, with an easier or harder variation when you need it.
- Your previous weight and reps sit right next to today's sets
- A rest timer starts when you tick off a set
- Safety notes and form cues in every workout, whatever your level
Accountability
Progress you can actually see
Streaks, milestone badges and exercise history give you proof that you're getting stronger, so skipping feels like breaking a promise to yourself.
- Daily commitment: “Will you do today's workout?”
- Planned rest days that protect your streak
- Badges for your first check-in, first week, 10 workouts and more
Personalized
A plan built around you by our trainers
Tell us your goals, experience, injuries or limitations, equipment and schedule. Our trainers build a plan that fits, and it's refreshed as you progress.
- About 5 minutes to answer
- Your plan shows up in the app, created just for you
- Train with the preset workouts while you wait
The workout library
13 programs. 3 workouts a week. Built for every level.
Answer a few questions and we'll suggest where to start. Each program you start has its own release clock: week 1 right away, then 3 new progressive workouts released every 7 days. Want a glute focus? See Glute Shaper.
Full Body Basics
The classic starting point: the whole body, three days a week, at the gym.
Home Fitness
No equipment, no gym. Train in your living room.
Strength Builder
Build real strength with dumbbells, cables and machines.
Also: Bodybuilding, Powerlifting, Active Aging – Machine Basics, General Weight Loss, Bench Press 1RM, Squat 1RM and Deadlift 1RM. New: Mobility & Flexibility, Athletic Conditioning / Hybrid, and Core & Back-Friendly Strength (home or gym, 20–60 min).
How it works
From download to your first rep in minutes
Simple enough for your very first workout.
Tell us about you
Your goal, what's held you back, where you'll train and how many days you can commit.
Pick your plan
Start Essentials with a 7-day free trial, or go straight to Personalized. We match you to your level and you pick your 3 training days.
Check in daily
Commit to today's workout or a planned rest day. Then follow along and log your sets.
Level up
Weekly check-ins keep you honest, and 3 new progressive workouts are released every 7 days. Finish a program and start the next one whenever you’re ready.
Pricing
Start free. Stay because it works.
Two simple monthly plans. Cancel anytime.
Essentials
$5.99 / month
7-day free trial- 3 new progressive workouts released every 7 days.
- 13 programs, including the new Mobility & Flexibility, Athletic Conditioning / Hybrid and Core & Back-Friendly Strength, with cardio of your choice after every workout (30–60 min + cardio of your choice)
- The Vault: a searchable “How to perform” guide for every exercise
- Log weight, sets and reps, with a built-in rest timer and your exercise history
- Daily check-ins, streaks and milestone badges
- Free trial: week 1 of your program, plus the Vault
Personalized
$24.99 / month
Billed monthly from day one- Up to 3 personalized workouts every week, built by our trainers around your focus areas, injuries and athletic goals.
- Form correction videos with trainer feedback: film a set, get comments from our trainers
- Everything in Essentials, including the Vault
- A questionnaire about your goals, experience, injuries, equipment and schedule
3 new progressive workouts are released every 7 days. Log the sets, reps and weight you use for every exercise, and those logs power your profile analytics.
Essentials: free for 7 days, then $5.99/month. Your subscription starts automatically when the trial ends unless you cancel at least 24 hours before, and payment is charged to your Apple ID at the end of the free trial. Personalized: $24.99/month with no free trial, charged to your Apple ID when you confirm the purchase. Prices in USD and may vary by country. Subscriptions renew automatically each month unless cancelled at least 24 hours before the end of the current period. Manage or cancel anytime in your Apple ID account settings. The Essentials free trial is for new subscribers only: one per Apple ID (members who subscribed before don't get it), and one per device every 6 months. See our Terms of Use and Privacy Policy.
One-time program
Glute Shaper: Stronger. Fuller. Sculpted.
A 12-week premium strength & glute development program in a Women’s or Men’s version. $49.99 once per version, no subscription needed.
Glute Shaper
$49.99 once
12 weeks · 36 sessions · Women’s or Men’s- 36 guided training sessions • 3 days per week • 35–50 minutes per session • 12 weeks • Gym-first with equipment alternatives
- A structured, progressive lower-body program for adults who want stronger glutes, more lower-body muscle, and clear performance tracking.
- Form correction videos with trainer feedback on every exercise
- The Vault: how to perform every exercise, plus warm-ups, progression guidance, beginner/intermediate/advanced substitutions and at-home alternatives
- Workout logging, personal-record history, optional measurements and private progress photos, and a final progress summary
- A new week of 3 workouts unlocks every 7 days from your purchase. Released workouts stay yours.
Level Up
$39.99 once
Save 20% — buy at least 7 days early ($31.99)- An advanced group of workouts that follows your first 12 weeks. Buy it any time after Glute Shaper; it releases 12 weeks after your Glute Shaper start.
- 12 more weeks (weeks 13–24): rebuild & advance, progressive growth, strength & reassessment
- Starting targets based on the workouts you logged in Glute Shaper
- For Glute Shaper members (either version). $31.99 when bought at least 7 days before your release date, then $39.99
- The Vault stays included through your Level Up weeks
One-time purchases, not subscriptions: no auto-renewal. Paid through your Apple ID. All sales are final; refunds are only available through Apple at reportaproblem.apple.com. Your purchased workouts, profile and analytics stay available without a subscription; the FRLR Vault exercise library is included for your program's 12 weeks (24 with Level Up). No specific aesthetic result or measured muscle gain is guaranteed. Focus on strength, consistency and measurable training progress rather than guaranteed body transformation. See our Terms of Use.
Your first rep is coming soon
First Rep Last Rep launches on iPhone first, with Android to follow. Questions before launch? Email admin@firstreplastrep.com.
FAQ
Questions, answered
Who is First Rep Last Rep for?
Everyone from total beginners to advanced lifters, including anyone starting again after time off. Every workout is 30–60 min + cardio of your choice, every move comes with step-by-step instructions in the Vault, and the app tells you exactly what to do today. Start with foundations, or train with programs like Bodybuilding, Powerlifting and the Bench, Squat and Deadlift 1RM programs.
How does the free trial work?
Essentials starts with a 7-day free trial for new subscribers: free for 7 days, then $5.99/month. You choose Essentials in the app, and the trial starts with that App Store subscription. Your subscription starts automatically when the trial ends unless you cancel at least 24 hours before, anytime in your Apple ID settings. During the trial you get week 1 of your program (3 workouts) and the Vault; the rest unlocks when your paid plan starts.
Personalized ($24.99/month) has no free trial: it's billed when you subscribe, and our trainers start building your workouts right away. The trial is one per Apple ID (not for members who subscribed before) and one per device every 6 months.
How do I cancel?
On your iPhone, open Settings → your name → Subscriptions → First Rep Last Rep and tap Cancel Subscription. Cancel at least 24 hours before your trial or billing period ends to avoid the next charge. You keep access until the end of the period you've paid for. More help with cancelling.
Do I need a gym?
No. Home Fitness is built for no equipment at all. Full Body Basics and Strength Builder use common gym equipment like dumbbells, cables and machines. You can switch levels anytime, and your workout history stays with you.
What's different about Personalized?
You answer a short questionnaire about your goals, experience, injuries or limitations, equipment, schedule and preferences. Then our trainers send you up to 3 personalized workouts every week, built around your focus areas, injuries and athletic goals. Each one shows up in the app as made for you. You still get everything in Essentials.
Is it on Android?
First Rep Last Rep launches on iPhone first. Android is coming later.
Is there a live coach or chat?
No. There's no chat or live coaching. Accountability is built into the app: daily check-ins, streaks, a weekly check-in that adjusts your next week, and milestone badges.
Can I delete my account?
Yes, right in the app: Profile → Settings → Delete account. It permanently deletes your profile, workout logs, check-ins, badges and questionnaire. Deleting your account doesn't cancel an Apple subscription, so cancel that in your iPhone settings too.
Still stuck? Visit Support or email admin@firstreplastrep.com.