Exercise library
Video instructions, form cues, the muscles each exercise trains and the equipment it needs.
Fitter. Stronger.Healthier for longer.
- Strength, cardio & mobility in one plan
- Fits your equipment and your life. Not the other way around.
- Connects to your treadmill, bike & rower
Cancel anytime. Then €99.99 per year.
- 4.7 stars1,000+ ratings
- 120 yearsof sports engineering
- Syncswith Apple & Android
- Connectsto cardio machines
What you get
Training that pays off for years
Whether you want to keep up with your kids, lift more than last year or stay healthy into your seventies: one plan, built around your goal and your week.
Fitter in everyday life
Stairs, shopping bags, keeping up with your kids.
Strong & healthy for longer
Strength and cardio together, for the next 40 years.
No wasted time
Every minute planned. Do what's worth it.
A plan you actually keep
Life happens. Your plan adapts.
~40%
Strength and cardio together are linked to about 40% lower all-cause mortality than doing neither. Either one alone helps less.
HAMMER plans both.In one week.On your machines.
Example weeks
Your goal. Your week.
Pick a goal and see an example week: which days, what training, how long.
Get stronger
Stronger every week
Your main lifts first, heavier blocks over time, and next targets built on your best recent sessions.
- MonPush: Squat + Bench55 min
- TuePull: Deadlift60 min
- WedRest
- ThuPush: Squat + Bench55 min
- FriPull: Deadlift60 min
- SatRest
- SunRest
- Strength
- Cardio
- Hard cardio
- Rest
- Goal
- Get stronger, main lifts
- Equipment
- Rack, barbell, bench
- Frequency
- 4×/week
- Periodization
- Hypertrophy, Strength, Deload
- Main lifts first
- Best of your last 3 sessions
- Personal records
How it works
Your plan in 4 steps
Tell the app what you want, what you have and how your week looks. It builds the plan, and keeps adjusting it.
- Step 01
Choose what's in it
Strength, cardio, mobility: pick what your plan includes, then your goal for each.
- Step 02
Select your equipment
Your HAMMER machines, free weights, cardio equipment, or nothing at all.
- Step 03
Start at your level
Set your current strength and fitness, so the plan starts where you are.
- Step 04
Plan your week
Training days, session length, strength and cardio days separately if you like. The plan fits your week.
Your equipment. Your exercises.
The app knows HAMMER machines like BioForce and Autark and plans with what each can do. It also works without equipment, or with FTMS machines of other brands.
Seated Row Lat Pulldown Butterfly Leg Extension
Most plans assume a perfect week.Nobody has one.
Late meetings, a sick kid, a business trip, sore legs from the weekend. Half of all people quit a new training plan within 6 months, rarely for lack of will. Mostly because the plan doesn't fit their life.
Yours adapts.
You decide. The app does the replanning.
Only 30 minutes?
Same effort, fewer sets.
Duration
Away from home?
Today's exercises switch to what you have.
Equipment
Legs still heavy?
Train another day of your split, or leave legs out today.
What to train · Leave out
Not your day?
Make it lighter: fewer sets, every set stopped 2 reps earlier.
Effort: Lighter
Missed a workout?
It moves to your next training day. Nothing gets lost.
Reschedule missed workouts
Back after a break?
Restart with a lighter first session.
Welcome back
Connected cardio
Cardio that makes you fitter. Not just tired.
Your treadmill, bike or rower connects over Bluetooth and follows the plan: mostly easy, one hard session a week, and targets that move up as you do.
Intervals · Rower
Interval 3/6
Work 2:00 · Rest 1:00 · RPE 8
Power · Suggested target
166 W
Target 160 to 170 W
Heart rate
152 bpm
Time in Zones · on target
After this session
Next intervals: 170 W
Held every interval. One step up.
Varied cardio sessions
From easy to intense: easy sessions, long sessions and intervals in turn. Most stay easy, one a week is intense. Heart-rate zones and the talk test show you how hard you're working.
Targets that grow with you
Held every interval? Next time is one step up. Missed twice? One step down. Set from what you actually did.
Progress in steps
Three weeks up, one lighter. Minutes only grow once you've done the weeks before.
- Treadmill
- Bike
- Rower
- Cross trainer
Bluetooth FTMS
Chest strap, armband or Apple Watch
- Longest Session
- Greatest Distance
- Best 20 min Power
- Fastest 5 km
Progressive Overload Assistant
A target for every set.
For every set, the assistant recommends the exact reps and weight, based on your training history. So you keep making progress over time, without planning a thing.
Your targets, session by session
Example: bench press, 6 to 10 repsWeightReps of your best set
Built on your history
Targets come from the best of your last 3 sessions of that exercise, within 4 weeks.
One step at a time
Within your range, one set at a time moves up: the set with the most room to grow.
Updates as you log
Log a set and the remaining sets recalculate on the spot.
A bad day changes nothing
A poor session or a Lighter one never lowers your next targets.
Logging takes seconds: values are pre-filled.
Cardio too: interval targets in watts or speed
Switch it off any time in the workout settings.
Workout player
Guided through every set.
Start your workout and the player takes over: what's next, how it's done, how long to rest. You just train.
Audio & video instructions
See and hear how every exercise is done.
Timers that run themselves
A short countdown, then the rest timer starts and the next set follows on its own.
Log a set in seconds
Weight and reps are pre-filled: confirm and keep going.
On your wrist and lock screen
Follow timers and log sets on Apple Watch; the running workout shows as a live notification.
Train what's ready
Recovery you can see
The body map shows which muscles are recovered and when the rest will be ready, calculated from what you actually trained. Including the training you did outside the app.
Your football match counts too
Played, ran or rode somewhere else? Describe it in one sentence, or take a photo of your notebook. The app turns it into a logged workout.
Log a workout · What did you do?
Still recovering legs?
Tuesday's plan is Lower Body. The app suggests, you decide:
- Upper Body insteadsplit continues from it
- Without legs today
- Rest today
- Keep as planned
Progress & statistics
See your progress. In strength and cardio.
Personal records, a chart for every exercise and every machine, and your complete training history.
Strength
- Personal records for every exercise: max weight and best 1RM
- A chart for every exercise: reps and weight over time
- Training volume per muscle group on the body map
Cardio
- Records for every machine:Longest SessionGreatest DistanceBest 20 min PowerFastest 5 km
- Duration, distance and energy over time, by machine and intensity
- Time in each heart-rate zone, for every session
Exercises & workouts
Learn the moves. Train along with HAMMER coaches.
An exercise library with video instructions, and a workout library full of follow-along workouts you just press play on.
Workout library
Follow-along workouts with HAMMER coaches: press play and train along, from strength to cardio to a healthy back.
Upper Body Explosion
with Moritz · 33 min
Cardio LIIT
with Thess · 28 min
Daily Back: 15 Minuten
with Alex · 16 min
Tabata Cross
with Lena · 30 min
And everything else
Everything your training needs
An AI assistant, a workout generator, Apple Watch and health sync. The tools around your plan.
AI assistant
Change workouts and your program by chatting, and ask anything about your training.
Workout generator
No plan today? Answer a few questions and get a single workout for your time and equipment.
Workout builder
Build your own workouts or change any existing one.
Log outside training
Ran, played or went to a class? Describe it in one sentence and it counts in your history and recovery.
Apple Watch
Log sets, follow timers and see your heart rate without picking up your phone.
Apple Health & Health Connect
Every workout is saved with the right activity type, calories and distance.
Membership
Start with 7 days free
Full access to your plan and every feature. Cancel any time during the trial and nothing is charged.
- 7 days free. Cancel any time.
- Prices incl. VAT
- One account: iPhone, Android and Apple Watch
- Bought a Membership Pass in the HAMMER shop? Activate it with the link in your order email.
Do I need a HAMMER machine to use the app?
No. The app builds your plan around whatever you have. With a HAMMER machine it knows the available exercises precisely; with no equipment at all you train with your bodyweight.
What if I miss a workout, or a whole week?
Missed workouts move to your next training day automatically, so nothing gets lost. Back after a longer break, the app offers a lighter first session. Holiday ahead? Pause the program.
I already run, play football or go to classes. Does that count?
Yes. Describe it in one sentence with "Log a workout". It appears in your history and your body map, and if it left part of today's workout recovering, the app suggests an alternative.
Does my machine connect if it isn't from HAMMER?
Machines that support the Bluetooth FTMS standard connect, whatever the brand. Without a connection you still train with the plan.
Do I need a heart-rate monitor?
No. With a chest strap, armband or Apple Watch you see your heart-rate zones; without one, effort cues and the talk test keep easy sessions easy.
How long are the workouts?
You choose your session length, and you can shorten any single day when time is tight.
I'm a beginner, or over 50. Is this for me?
Yes. The plan starts at your level, builds up in steps, and any day can be made lighter.
Can I cancel any time?
Yes. Nothing is charged if you cancel during the free trial. After that, a cancellation takes effect at the end of the period you booked.
Which devices and languages?
iPhone, Android and Apple Watch. German, English and French.
