Hefta - Strength Training

RC Aviation

Contains adsIn-app purchases

About this app

From your first session to your heaviest.

Hefta walks you through a workout one exercise at a time. Each screen shows the lift, the sets and reps to hit, and step-by-step technique for the movement in front of you. Log the set, and it moves you on. No guessing what comes next, no scrolling a spreadsheet between sets.

BEGINNER
Answer a few questions and you get a 16-week plan built around your equipment, your schedule and your experience. Four phases that get harder as you do, with recovery weeks built in. Every session opens with a warm-up and puts a 30-second conditioning burst between rounds. You are never asked to design a program you do not yet know how to design.

INTERMEDIATE
Barbell work from day one, ten exercises a session, and a strength arc that finishes at 5x3. Supersets pair exercises with no rest between them. Mesocycles add volume week over week and then deload, so the block ends with you fresher than the week before it.

ADVANCED
Build your own program: search the exercise library, set your own sets, reps and percentages of your one-rep max, group supersets, and schedule it across the week. Periodization blocks, RPE and RIR logging, and per-muscle volume tracking are all there when you want them.

WHAT YOU GET
• Guided workouts with step-by-step technique for every lift
• The 16-Week Plan, beginner and intermediate tracks
• Warm-ups and 30-second cardio bursts in every session
• Supersets and mesocycles
• Custom program builder with exercise search and weekly scheduling
• Automatic progression: the app tells you when to add weight
• Weekly volume charts, a muscle heatmap, and per-muscle set targets
• Personal records, estimated 1RM, and strength standards
• Bodyweight, body measurements and progress photos
• Plate calculator, rest timer, injury-aware exercise swaps
• CSV and PDF export, and cloud backup
• No ads, ever

BUILT ON PUBLISHED RESEARCH
Progression follows the American College of Sports Medicine's position stand on progression models in resistance training (Med Sci Sports Exerc, 2009). Volume tracking reflects the dose-response relationship between weekly sets and muscle growth reported by Schoenfeld, Ogborn and Krieger (J Sports Sci, 2017). Supersets are included because a 2025 systematic review in Sports Medicine found they cut session time without reducing training volume, strength or hypertrophy. All three are peer-reviewed and publicly available.

SUBSCRIPTION
Hefta starts with a 14-day free trial. After that it continues at $4.99 per month unless you cancel. Annual ($34.99/year) and one-time lifetime ($89.99) options are also available. Cancel anytime in Play Store > Subscriptions. Prices shown in the app.

What’s new

Minor enhancements and bug fixes