frequently asked questions.
everything you might wonder about arc, in one place.
faq.
yes. arc builds you a plan made for you and tracks your progress, completely free. coach is an optional paid add-on.
nope. we have bodyweight-only programs too.
a simple way to split your workouts. push day is chest, shoulders, and triceps. pull day is back and biceps. then legs. it's one of several splits arc can build for you, along with upper/lower, full body, and body-part splits. arc picks the one that fits your goal and schedule.
no problem. there's no fixed schedule. just pick up where you left off whenever you're ready.
yes, that's who we built it for. experienced lifters use it too, but beginners are the focus.
yes. you'll sign up with your email so your workouts stay saved across devices.
not yet. arc is ios only for now.
it means gradually increasing the challenge over time so your body keeps adapting. arc tracks your lifts and tells you when you're ready to add weight.
arc uses double progression. when you hit every target rep across all your sets, arc suggests adding weight next session. if you miss reps, arc backs the weight down so you can rebuild cleanly.
arc selects exercises based on your experience level, your equipment, your goal, and your sex. it also picks the split that fits you, then fills it with proven compound and accessory movements.
yes. tap any exercise to swap it for another one in the same muscle group.
yes. you set your training days during onboarding and can adjust from your settings later.
most sessions run 45 to 75 minutes depending on your training days and experience level.
yes. arc works anywhere. just open it and follow along.
yes. if you have dumbbells, resistance bands, or just your bodyweight, arc has a program that fits.
yes. you can see your workout history and how your lifts have changed over time from the progress tab.
yes. the structure is solid at any level. beginners are the primary focus, but experienced lifters who want a simple, well-structured program use it too.
arc does one thing: it gives you a real training program and tells you what to do, set by set.
we think everyone deserves a real training program. the free tier covers everything you need to make consistent progress.
coach ($9.99/mo) gives you form videos for every exercise and answers anything about form, swaps, or your training. coach pro ($14.99/mo) adds full program control. it can change your workout, rebuilds your plan as you progress, and gets to know how you like to train. both come with a free trial.
add coach and you get form-demo videos for every exercise. on the free tier, search the exercise name on youtube for a quick tutorial before your first session.
both. head to settings and pick your preferred unit. arc converts your existing data automatically.
yes. arc has an import flow that takes exported workout history from other tracking apps. paste the text, review the matches, and your history comes in.