Does PUMP work with no signal?

Yes, and not halfway: plans, sessions, sets, meals and glasses of water are written into a database that lives on the phone, so in a gym the app waits for nothing. When the network comes back, what you wrote goes up on its own. The first launch asks for a connection once, to create the account; the showcase and Karol are the only things that want one every time.

Do I need a subscription to use it?

No. Free is not a time-limited trial: it is a whole app, and you can train with it forever without paying anything. Gold is from €8.99 a month, has no annual plan, and adds four things: publishing a plan in the showcase, the summary views beyond six months, the four long plans written by PUMP, and Karol. The first seven days of Gold are free, on the App Store and on Google Play, and you cancel it where you bought it.

The account, all five plan types with their execution, unlimited active plans, the full editor to write your own, the showcase to browse and download from, sync across your phones, and every raw data point readable forever. The last six months of trends are free too.

If Gold ends, do I lose anything?

No. Your plans, sessions and meals stay where they are, and the Gold features come back when you renew. Raw data is never behind a payment: “what did I do on 12 March” is always free. What Gold extends is the overview beyond six months, not access to what is yours.

Does health data leave the phone?

No. PUMP reads from Apple Health and Health Connect — weight, steps, heart rate, sleep and the workouts you recorded with other apps — and what it reads stays on the device: it does not go up to our servers. PUMP writes one thing only into the Health app — the workouts you close — and the permission to write is separate from the permission to read. There is a single exception and you decide it every time, and that is Karol: if you choose to ask how you are doing, that day's data leaves with the question.

Can I export my data?

Yes, but today it goes through a request: write to supporto@pumpapp.net and we send it to you in a file another app can read. There is no longer a button in the app that does it — it was removed when sync became free for everyone, because it was doing by hand something that now happens on its own.

Do I need an account?

Yes, and everyone needs one, in Free too: it is what lets you find your things again on another phone. You create it with an email and a password, or with the Google or Apple sign-in sheet — that one belongs to the system, and the password of those accounts never goes through PUMP. Deleting it is done in the app, from “You” → Account, and it takes everything away.

Which phones does it run on?

iPhones with iOS 15 or newer, and Android phones from version 8 up. It is not on the stores yet: PUMP is in closed testing, and the two buttons below light up on the day it is published.

PUMP — one button starts a session

Execution

There is one button, and it never moves.

The label changes — DONE, SET DONE — the place never does: bottom of the screen, as wide as the phone, pressed without looking.

3 · 2 · 1 · GO: The countdown takes the whole screen, before every set.
Rest: Starts on its own when you close a set: you don't have to tell it.
Supersets: Shown whole, not one line at a time.
Resume: If the app dies, the session picks up where it was.

The full-screen countdown: the number 3, large and alone, in the middle of an empty screen. — 3 · 2 · 1 · go

The first set before it starts: «Bench press», set 1 of 3 at 8 reps, 55 kg with the −5, −1, +1 and +5 buttons to correct it, the «How it's done» box with the explanation, and the START button as wide as the screen at the bottom. — Before you start

The same set while it runs: the clock at 0:13, the weight steady at 55 kg with CHANGE WEIGHT below it, «next: Dips», and at the bottom the same button, now reading SET DONE. — Same button, new label

Today

Open it and you know what to do now.

The week on top, today's session with «CONTINUE» already there, the day's menu and its numbers. When nothing is planned it says so: a rest day is part of the plan, not a hole in it.

The Today screen on an iPhone: 541 kcal eaten, 1177 burned — 135 from movement and 1042 at rest —, then 723 steps, 526 m of distance, a 49 bpm resting heart rate and 4 stand hours, the day's macros and the strength session starting below. — The day

No signal

Gyms have no signal.

Everything is written on the phone first. When the network comes back, it goes up.

Plan types

Strength
Running
Nutrition
Mindfulness
Extra Recovery · Sauna · Mobility

Five types, and all five can be run.

A single day with two types in it: the «Push» strength session with its CONTINUE button, and below it Wednesday's menu — 1785 kcal, 103 g of protein, the 4 PM snack and the I ATE THIS and SEE THE DAY buttons. — Two types in one day

Plans

Plans are written on the phone.

It is the reason the app exists: in the previous version, writing a plan was desk work. Here you write it where you train — five editors, one per shape of session — and an eight-week program is built with your thumb.

Plans are switched on and off from one list, archived without deleting anything, and from there you go to the showcase to pick up more.

The editor of a strength session called «Pull»: three exercises in a row — pull-ups, bent-over barbell row and straight barbell curls —, each with «3 × 8 · rest 90s» under its name and the arrows to move it up and down, and at the bottom the ADD EXERCISE and ADD SUPERSET buttons. — Written with your thumb

The Plans screen: the «Create a plan» and «Market» buttons on top, the type filters, and four programs switched on — nutrition, strength, running and a Push & Pull marked «yours» — each with its own switch. — Your plans

Log

Every session you close stays written.

Date, duration and loads, day by day, with the sets you actually did next to the ones prescribed. It is your history and it does not expire: it stays readable forever.

The Log screen with real sessions in it: one session and fifteen sets on top, the Trend button, and below it the days — «Legs», 15 sets at 70 kg, and the walks recorded by the Apple Watch with duration, kilometres and calories, each marked «From Health». — The log

Health

It reads Apple Health and Health Connect. And it writes your workouts.

Reads

Weight, steps, heart rate, sleep, and the workouts you recorded with other apps.

Writes

The workouts you close, and nothing else. Your rings close and the session shows up outside PUMP too.

And what it reads stays on the phone: it is not uploaded to our servers. The one exception is yours to make every time, and it is Karol: if you ask how you are doing, that day's data goes with the question.

A workout recorded outside PUMP and read from Health: 58 minutes, 4.77 km, an average pace of 12:18 per kilometre, 383 kcal, below it, the heart-rate curve during the activity — 89 minimum, 116 average, 159 bpm maximum — and the map of the route. — Read and written

Karol

Karol answers. The photo of your plate is one of the things it can do.

It is the PUMP assistant: ask it how the week is going, what to do instead of an exercise, how much of what is on your plate. It answers in a few lines, because you read it standing up with the phone in one hand.

You talk in turns: It is not a single command: Karol remembers what you said earlier, so «and if I raise the protein?» does not start over. The conversation is not stored anywhere.
The photo of your plate: It breaks the plate into ingredients and grams and gives a range — «between 450 and 600 kcal» —, never a single number. It states how much it trusts what it saw and flags the oil you cannot see.
You correct it, then it is logged: Rows can be changed and removed before you log the meal: what comes back is a proposal, not a verdict.
It is an estimate, and it says so: Karol's numbers stay marked as an estimate. Every food in the catalogue carries its source; a model has none.
What it knows about you is your call: Before the first question you choose: only what you type and photograph, or that day's data as well — name, age, gender, weight, height, steps, sleep, resting heart rate, exercise minutes and distance. Or nothing, and Karol does not start.
How much you get: Twenty photos and fifty questions a day, per person. The count restarts at midnight UTC.

Karol does not run on the phone: what you write and the photos you send go through our servers and then to OpenRouter, which queries the model. We do not keep them. It does not give diagnoses, treatments or dosages: for those it points you to a doctor.

Karol is a Gold feature, and it is the only thing in PUMP that costs money on every question. What leaves your phone, item by item, is in the privacy policy.

The «What do you want to do» sheet open over the day: log what you ate, free workout, count calories from a photo and ask Karol — the last two with a padlock and the line «Gold only» — and water at the bottom. — Where you ask

Showcase

Trainers publish to be found.

The plan showcase exists for that and nothing else: nothing is sold, there are no commissions, there are no payments between people. You browse, you download, and from there you duplicate it to fit you.

The Market: search by title or author, the type filters, the author box for PUMP with the line «Nothing is sold: publishing is how you get found», and below it the programs — two nutrition ones, one with a GET button and one that says «following», then the strength ones marked «GOLD REQUIRED» with a padlock. — The showcase

Free and Gold

You pay for the analysis, not for access to what is yours.

Raw data is never behind a paywall: every session, every set and every meal stays readable forever, and follows you across all your phones. Free is not a trial: it is a whole app.

Free

€0

Account included
All five plan typesRunning them included
Unlimited active plansThe full dashboard is free
Full editor, for yourself
ShowcaseBrowse, download, duplicate to make it yours
Every raw data point, forever
Multi-device syncYour data follows you on every phone of yours

Gold

from €8.99 a month · 7-day free trial · no annual plan

Publishing in the showcaseIt is what a trainer needs
Summary views beyond 6 monthsTrend, comparison between periods, one exercise's progression
The «gold» plans of the showcase
KarolThe assistant: you talk in turns, and it reads the photo of your plate

Gold costs the same for people who train and for people who coach: no commissions, no cut on plans, no payments between people. The full price list, how you pay and how you cancel, is in Pricing.

Questions

What people ask before downloading it.

Does PUMP work with no signal?: Yes, and not halfway: plans, sessions, sets, meals and glasses of water are written into a database that lives on the phone, so in a gym the app waits for nothing. When the network comes back, what you wrote goes up on its own. The first launch asks for a connection once, to create the account; the showcase and Karol are the only things that want one every time.
Do I need a subscription to use it?: No. Free is not a time-limited trial: it is a whole app, and you can train with it forever without paying anything. Gold is from €8.99 a month, has no annual plan, and adds four things: publishing a plan in the showcase, the summary views beyond six months, the four long plans written by PUMP, and Karol. The first seven days of Gold are free, on the App Store and on Google Play, and you cancel it where you bought it.
What is in Free?: The account, all five plan types with their execution, unlimited active plans, the full editor to write your own, the showcase to browse and download from, sync across your phones, and every raw data point readable forever. The last six months of trends are free too.
If Gold ends, do I lose anything?: No. Your plans, sessions and meals stay where they are, and the Gold features come back when you renew. Raw data is never behind a payment: “what did I do on 12 March” is always free. What Gold extends is the overview beyond six months, not access to what is yours.
Does health data leave the phone?: No. PUMP reads from Apple Health and Health Connect — weight, steps, heart rate, sleep and the workouts you recorded with other apps — and what it reads stays on the device: it does not go up to our servers. PUMP writes one thing only into the Health app — the workouts you close — and the permission to write is separate from the permission to read. There is a single exception and you decide it every time, and that is Karol: if you choose to ask how you are doing, that day's data leaves with the question.
Can I export my data?: Yes, but today it goes through a request: write to supporto@pumpapp.net and we send it to you in a file another app can read. There is no longer a button in the app that does it — it was removed when sync became free for everyone, because it was doing by hand something that now happens on its own.
Do I need an account?: Yes, and everyone needs one, in Free too: it is what lets you find your things again on another phone. You create it with an email and a password, or with the Google or Apple sign-in sheet — that one belongs to the system, and the password of those accounts never goes through PUMP. Deleting it is done in the app, from “You” → Account, and it takes everything away.
Which phones does it run on?: iPhones with iOS 15 or newer, and Android phones from version 8 up. It is not on the stores yet: PUMP is in closed testing, and the two buttons below light up on the day it is published.

The full price list is in Pricing, what the app does feature by feature is in Features, and what leaves the phone is in the privacy policy. If an answer is missing, Support.

Download

Your next workout is one button away.

Open a plan and press: the app holds the rest. All that's missing is the day you can download it.

Soon on the App Store Soon on Google Play

Not on the stores yet: PUMP is in closed testing. Both buttons switch on the day it ships.

PUMP

One button starts a session.