Bloom

Gym workout plans for women

Your plan should adapt to you. Not the other way around.

The gym app made for women. It plans around your life, your energy and your period, then coaches you through every set.

Download on the App Store Get it on Google Play

Try the iPhone beta on TestFlight

Bloom's Today screen. Rest day. Monday is lower body, with Lower Body · Glute Focus ready to start.

See Bloom in motion.

What do you want to work on?

A plan built around it.

Tell Bloom your days and your goals. It builds six weeks around your answers.

  • Glutes
  • Legs
  • Core
  • Arms
  • Back
  • Keep it balanced
Bloom's plan reveal. Shape & Strength · Glute Focus, three gym days, with your six weeks mapped out and each session listed.

Stronger, week by week.

Bloom remembers every set and plans your next step.

Bloom's Today screen. Rest day. Monday is lower body, with Lower Body · Glute Focus ready to start.

Your month

86% of women who exercise report tiredness with their period.2

Your training should take that into account.

Low day? Lighter session, one tap.

Bloom doesn't change your plan by phase. It keeps your month in view, tells you what the research supports, and says so where it is still thin. Two optional questions, and it's not a period tracker.

Every move, shown.

So you never second-guess your form.

Every exercise, start to finish, with setup and form cues in plain words.

  • Barbell squat
  • Cable glute kickback
  • Dumbbell bench press
  • Reverse lunge
  • Seated cable row
  • Barbell hip thrust
  • Dead bug
  • Dumbbell Romanian deadlift
  • Push-up
  • Leg press
  • Incline dumbbell press
  • Cable pull-through

Starting weights, found together.

Start safe, with the right weight for you.

Bloom picks a safe first weight, then adjusts it with you over your first sessions.

Bloom finding a first weight for the Dumbbell Glute Bridge, with both positions of the move shown. Try this, 8 reps at 5 lb. Starting light is part of the plan.

Machine taken? Swapped.

Busy gym? Short on time? It adapts.

Bloom's swap sheet. Choose a swap, with four options that are each a good match for this slot, from Dumbbell Hip Thrust to Hip Abduction Machine.

How did it feel?

You know your body best. Every answer shapes your next set.

Bloom asking how the set felt during rest, on a scale from very easy to too hard, with just right picked.

More women
are training than ever.1

Built by a certified trainer studying Human Movement Sciences at VU Amsterdam.

Shaped by interviews with the coaches who train women, and a survey of women who lift.

Walk into the gym with confidence, and

Download on the App Store Get it on Google Play

Try the iPhone beta on TestFlight

Support

Questions, problems, or ideas? We read everything.

Privacy

Bloom signs you in anonymously. There is no name, no email address and no password. Read the full privacy policy.