Football Off-Season Strength · Lower A
Power Clean
4 × 3 at 75% of your max
160 lb × 3
Garden of Iron
Workout tracking for lifters, personal trainers and strength & conditioning programs, with every load worked out from each lifter’s own max.
Start free
Free during early access. No card, and no app store: it runs in your phone’s browser.
Football Off-Season Strength · Lower A
Back Squat
5 × 5 at 80% of your max
250 lb × 5
Football Off-Season Strength · Upper A
Bench Press
5 × 5 at 80% of your max
180 lb × 5
Football Off-Season Strength · Lower B
Trap Bar Deadlift
4 × 4 at 80% of your max
325 lb × 4
Football Off-Season Strength · Upper B
Push Press
4 × 4 at 75% of your max
140 lb × 4
Type your tested max in the card, or step it by 5 lb.
75% of 215 lb is 161.25. Rounded to the plate: 160 lb.
From the library: “Jump with the bar and shrug.”
80% of 315 lb is 252. Rounded to the plate: 250 lb.
From the library: “Brace your belly, then sit down between your heels.”
80% of 225 lb is 180. Rounded to the plate: 180 lb.
From the library: “Eyes under the bar, shoulder blades pinched.”
80% of 405 lb is 324. Rounded to the plate: 325 lb.
From the library: “Stand in the middle of the bar.”
75% of 185 lb is 138.75. Rounded to the plate: 140 lb.
From the library: “Drive with your legs, finish with your arms.”
Loads round to the nearest 5 lb, or 2.5 kg. A coach sets the percentage once; every athlete gets their own number, and when a max changes, the loads follow.
One garden, three kinds of gardener
One free login. Train on your own, coach clients, run a whole program, or all three.
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Your own training log
For lifters who train on their own and want every session to add up.
- Start an empty workout or a saved routine
- See what you lifted last time, right under each exercise
- Rest timer, best lifts and estimated maxes
Jamie’s routines
Push Day3 exercises · 10 sets
Best bench press: 195 × 6, estimated max 234 lb
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Programs for every client
For personal trainers who write the work and want to see it done.
- Clients join with your code; they never pay for your work
- Write a workout once, assign it to a client or a group
- See exactly what they did, set by set
Brooks Performance Training · Today · Full Body A
- Sarah KleinDone
- Mike Torres6 of 12 sets
- Priya ShahNot started
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Every team, one screen
For strength & conditioning programs with a weight room full of teams.
- Teams for football, wrestling, field hockey and the rest
- Loads as a % of each athlete’s max, rounded to the plate
- Today’s completion by team, before practice starts
Demo University S&C · Today · 10 of 30 done
- Football2/9
- Baseball3/6
- Wrestling2/5
- Field Hockey3/5
- Women’s Soccer0/5
Anyone can be an athlete in one place and a coach in another. Start free
From spreadsheet to weight room
Keep the program you already wrote. Stop retyping it.
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off-season.xlsx
A B C D 1 Exercise Sets Reps % 2 Power Clean 4 3 75 3 Back Squat 5 5 80 4 Bench Press 4 6 75 5 DB RDL 3 10 Bring your spreadsheet
Import workouts and maxes from Excel or CSV. See it before it saves.
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Off-season Strength A
5 exercises · 22 sets
DateTue, Oct 20Weeks in a row4Teams
FootballBaseballWrestling
Assigned Off-season Strength A for Tue, Oct 20 and the next 3 weeks.
Assign it
To a team, a group or one athlete, for a date or weeks in a row.
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Demo University S&C · Football
Off-season Strength A
- Power Clean160 × 3
- Back Squat330 × 5
- Bench Press215 × 6
- DB RDL3 × 10
9 of 22 setsKeep going
They lift
Each athlete sees their own weights, worked out from their max.
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You see who did
Done, partial or not started, by team. Tap anyone for the details.
Screens from our demo program, Demo University. Names and numbers are made up.
Week 1Week 2Week 3Week 4Week 5Week 6Week 7Week 8
Football Off-Season Strength, eight weeks from the seed library drawn one plate per set. Each row is a week of four days and 72 sets, 576 in the block. Five weeks and two days are in.
A set doneA set still to lift
Built for the weight room
Big buttons for chalky hands. Numbers you can read mid-set. Tick a line to see it work.
Logging that works with no signal
Sets save on the phone and send when signal comes back, never twice. “No signal: 2 workouts saved in the shed.”
Last time, under every exercise
Power Clean, last time Tue, Oct 13: 150 × 3, 150 × 3, 150 × 3, 150 × 3.
Tick a set, the rest timer starts
Tick a set and 2:00 counts down: 1:00, 1:30, 2:00, 3:00 or 30 s more. “Letting the soil settle…”
A maxes grid that types like Excel
Every athlete and every main lift on one screen. Type a max, press Enter, and their loads follow.
Pounds or kilograms
Each person picks. A coach in pounds and an athlete in kilos see the same lift: 225 lb is 102 kg.
Private by design
Athletes never see each other’s weights. Coaches only see their own athletes. Your own log stays yours.
Seed library
- Kettlebell Swing
- 182exercises
- Med Ball Slam
- Pull-up
- 29programs to copy
- Sled Push
- Walking Lunge
- Barbell Row
- Farmer Carry
- 2–4tips on each one
- Couch Stretch
Every program in the library
Each exercise comes with its equipment, the muscles it works, two to four tips and a stick-figure demo, on hand mid-workout under “How to”. One tap copies a program into your routines, or into a program you coach.
Start freeFor lifters
- Strength 5×5
- Upper / Lower
- Push / Pull / Legs
- Push / Pull / Legs (6-Day)
- Power / Muscle Upper-Lower (PHUL)
- Body-Part Split (5-Day)
- Arnold Split
- PPL + Upper / Lower (5-Day)
- Torso / Limbs (4-Day)
- Full Body Heavy / Light / Medium
- Big Four (4-Day Strength)
For anyone
- Beginner Full Body
- Glutes & Legs Focus
- Two-Day Full Body (Busy Weeks)
- Dumbbell Only
- Bodyweight at Home
- Kettlebell Conditioning
- Core & Mobility
- Lower-Body Mobility: Hips, Knees & Ankles
- Upper-Body Mobility: Shoulders & Upper Back
- Warm-ups for Lifting Days
- Strength for Runners
For teams
- Football Off-Season Strength
- In-Season Maintenance
- Wrestling Strength
- Baseball & Softball Rotational Power
- Field Hockey & Soccer Speed and Strength
- Jump Higher (Basketball & Volleyball)
For trainers
- New Client Starter (4 weeks)
Free while we grow
Garden of Iron is in early access. Everything is free while we build it with the coaches using it.
Founding members. The first lifters, trainers and programs to sign on lock in a lower price for life when paid plans start, and get a direct say in what we build next.
- Everything: logging, routines, teams, maxes, import and coach views
- Athletes and clients who join a coach never pay
- At least 30 days’ notice by email before any paid plan starts
- Founding members keep a lower price for as long as they stay
Grown from my own training
Who’s behind Garden of Iron
I’m Calvin Botelho. I work in IT here in Southeastern Massachusetts, and I built Garden of Iron for my own training, because I wanted one place to plan my lifts, log them fast and see them add up. Then I made room for trainers and coaches too.
When you email, you get me
Questions, a spreadsheet that won’t import, an idea for the next thing to build: write to hello@gardenofiron.com. The app keeps a little gardening humour on the way through your workout, “Harvest logged.” when you finish, never on the numbers.
Questions
PayingDo my athletes or clients have to pay?
No. They make a free account and join with your code. Anything you assign them is free for them, now and later.
SpreadsheetsCan I bring my existing spreadsheet?
Yes. Coach → Import reads Excel (.xlsx) and CSV files: workouts (one row per exercise) and maxes (one row per athlete). You see a preview before anything saves, and there’s a template to start from.
No signalDoes it work with no signal?
Logging does. Sets save on the phone right away and send when signal comes back, and a set is never logged twice. Starting a new workout you haven’t opened before needs a connection.
PrivacyWho can see my numbers?
You, and the coaches of any program you join. Athletes never see each other’s weights, and coaches only see athletes in their own program. Your personal workouts stay private.
iPhoneIs there an iPhone app?
Not in the App Store yet. Garden of Iron runs in Safari or Chrome. On iPhone tap Share → Add to Home Screen; on Android tap ⋮ → Install app. It opens full screen like any other app.
UnitsPounds or kilograms?
Either. Each person picks under Me → Units, and loads round to 5 lb or 2.5 kg.
Your dataCan I get my data out or delete it?
Email us for an export as spreadsheets. You can delete your account any time from Me → Delete my account.
SafetyIs this medical or injury advice?
No. Garden of Iron records the training you and your coach plan. Check with a doctor or qualified professional before starting a new program, and train within your limits.