Track a personal best.
Kohlrabi lets you log every set, share any workout, and progress any lift.
Lower-body basics
You opened a shared workout link.
Muscles worked
Blind spots
3–5 repsDeload in week 7
Free. No paid tier, ever.
Pen and paper are free. A workout log should be too. Kohlrabi is made by Cruciferous Greens, a coaching practice in Washington, DC, and the people who use it pitch in for hosting.
Don't plateau. Progress.
Kohlrabi suggests a progression for each lift to keep you moving. Tap a card to apply its target.
Squat
Deadlift
Bench press
Rules, not AI. The progression math is published in full.
Features
See what you've trained.
Every exercise maps its primary and secondary muscles. Stats rolls a day, week or month into one body map, with sets per muscle.
…and what you haven't
- Rear deltsNo volume
- ForearmsNo volume
Your lifts, plotted.
Estimated 1RM per session, from your log. Tap a point.
Estimated 1RM
Warm-ups built for you.
Tap Warm-up and the ramp sets drop in above your work sets, worked out from your working weight.
PRs, marked in gold.
Beat your best weight or reps and the set is marked as a PR. A higher estimated 1RM alone is not a PR.
Recent PRs
- Squat190 lb × 5PR
- Bench press145 lb × 8PR
- Deadlift315 lb × 5PR
Your look.
Four color themes. Light, dark, or follow the system.
Programs that fit your week.
Build a program from your saved workouts and train the days in any order. Turn on Stages to plan blocks, like three weeks of strength and then a deload.
Each workout can carry a focus range, like 3–5 or 8–12, and its suggestions follow it. An exercise's own range beats the focus.
3–5 repsDeload in week 7
Your 1RM, kept honest.
After a rough few weeks or a long break, Kohlrabi suggests a lower working 1RM. It only ever asks, and your best is never erased.
Coming from Hevy, Strong or MacroFactor?
Bring your history. Kohlrabi reads their CSV exports.
Read the import guide- 1Export a CSV from your current app.
- 2In Kohlrabi, open Settings → Data → Import workouts (CSV).
- 3Check each exercise match. Nothing joins your log until you confirm.
Questions
Is Kohlrabi really free?
Yes. There's no paid tier, no trial and no ads. People who find it useful pitch in to cover hosting.
Do I need an account?
No. Open the app and start logging; everything is saved on your device. An account adds one thing: syncing between your own devices. Sign-in uses a link or code sent to your email, with no password.
Is there an iPhone or Android app?
Not in the app stores yet. Add it to your home screen and it opens full-screen like any other app.
iPhone: open kohlrabi.us in Safari, tap Share (on iOS 26 it's in the ••• menu), then Add to Home Screen. Keep Open as Web App on.
Android: open kohlrabi.us in Chrome, tap the ⋮ menu, then Install app (or Install and create shortcut).
Can I bring my history from Hevy, Strong or MacroFactor?
Yes. Export a CSV from that app, then go to Settings → Data → Import workouts (CSV). Kohlrabi recognizes the file and shows every exercise match before anything joins your log. MacroFactor program spreadsheets (.xlsx) import as saved workouts. See the import guide.
Does it work offline?
Yes. Once it has loaded you can log a whole workout with no signal. Signed in, it syncs when you're back online.
How does it decide what to suggest?
From rules, not AI. You pick Linear, RPE-based or %1RM, and it applies that rule to what you logged last time. The math, in full.
Where is my data stored?
Signed out, only in your browser on this device. Signed in, also in our database so it can sync. We don't run analytics, show ads or sell data. See the privacy policy.
Can I export everything?
Yes. Settings → Data has a full JSON backup and a CSV of your workout history for spreadsheets.
Will I get emails?
Only if you sign in: app updates, a newsletter and tips. Turn each off in Settings → Marketing, or unsubscribe from any email.
Are share links private?
No. Anyone with the link can open the workout. The link holds that workout, including any PRs set in it, not your history or your account. A link can't be taken back, so share it the way you'd send a copy.
The app says beta. Is it safe to use?
Yes. Updates ship often, so export a backup now and then and report anything that looks wrong.
Who makes Kohlrabi?
Cruciferous Greens, a coaching practice in Washington, DC. Coaching is separate from the app, and the app is free either way.
Pitch in
What other apps charge for
Each of these costs extra elsewhere and is free here.
Pro only
- Unlimited routinesFree here
- Unlimited custom exercisesFree here
- Your complete training historyFree here
No free tier
- The whole app, after a 7-day trialFree here
PRO only
- More than 3 custom routinesFree here
Pro only
- Next-weight progressionFree here
- Muscle heatmapFree here
- Unlimited warm-up setsFree here
- Unlimited custom exercisesFree here
US prices for yearly plans, checked October 31, 2026, from the Hevy, Strong and MacroFactor Workouts US App Store listings and boostcamp.app/pro. Prices and limits change, so check before you choose.