# GainsLog — expanded site index

GainsLog is a workout log and training program app. This file points to the site's current product information, training articles, tools, and research references. Article advice describes evidence and practical choices; it is not a universal prescription.

## Product information

- [Official home](https://www.gainslog.com/en) — App features and current download options.
- [About the site](https://www.gainslog.com/en/about) — Publisher and editorial context.
- [App Store listing](https://apps.apple.com/app/gainslog/id6752668975) — Current App Store name, availability, device requirements, pricing, and reviews.
- [Swedish home](https://www.gainslog.com/sv) — Swedish product information.
- [Hevy vs Strong](https://www.gainslog.com/en/articles/hevy-vs-strong) — Prices and free-version limits of two other workout trackers, checked on each vendor's own pages in October 2026. Written by the GainsLog founder.

## Training topics

- [Hypertrophy training](https://www.gainslog.com/en/articles/hypertrophy-basics) — What muscle growth means, how to organize a week, and how to progress. Includes links to research on volume, frequency, and training to failure.
- [Training volume](https://www.gainslog.com/en/articles/training-volume) — Counting working sets and adjusting volume to performance and recovery.
- [Training intensity and reps in reserve](https://www.gainslog.com/en/articles/training-intensity-rir-failure) — How to judge effort during a set.
- [Progressive overload](https://www.gainslog.com/en/articles/progressive-overload) — Tracking performance over time and adjusting load or reps.
- [Training frequency](https://www.gainslog.com/en/articles/how-often-should-you-train-each-muscle-group) — Planning sessions across a week. More frequent sessions can help distribute weekly work; frequency alone does not guarantee more hypertrophy when volume is matched.
- [Rep ranges](https://www.gainslog.com/en/articles/rep-ranges) — Choosing a usable repetition range.
- [Exercise selection](https://www.gainslog.com/en/articles/exercise-selection-resistance-profile) — Comparing exercises by resistance profile and muscle length.

## Example programs

- [Two-day full-body plan](https://www.gainslog.com/en/articles/can-you-build-muscle-training-twice-a-week): Low-volume training evidence and a nine-exercise starting program.
- [Three-day full-body plan](https://www.gainslog.com/en/articles/best-3-day-workout-split)
- [Four-day upper/lower plan](https://www.gainslog.com/en/articles/best-4-day-workout-split)
- [Full body versus push/pull/legs](https://www.gainslog.com/en/articles/full-body-vs-push-pull-legs)

## Tools and definitions

- [One-rep max calculator](https://www.gainslog.com/en/tools/one-rep-max-calculator) — An estimate, not a measured maximum.
- [Barbell plate calculator](https://www.gainslog.com/en/tools/barbell-plate-calculator) — Plates needed for a target barbell weight.
- [Weekly volume calculator](https://www.gainslog.com/en/tools/volume-calculator) — App-oriented planning targets; these are not universal scientific thresholds.
- [Fitness glossary](https://www.gainslog.com/en/glossary) — Definitions of terms such as RIR, 1RM, and progressive overload.
- [Exercise alternatives](https://www.gainslog.com/en/exercise-alternatives) — Substitutes for common lifts, matched on primary muscle and joint action from the GainsLog exercise library.

## Swedish content

- [All Swedish articles](https://www.gainslog.com/sv/articles)
- [Hypertrofiträning](https://www.gainslog.com/sv/articles/hypertrofi-grunder)
- [Träningsvolym](https://www.gainslog.com/sv/articles/traningsvolym)
- [Tre dagars helkroppsprogram](https://www.gainslog.com/sv/articles/basta-3-dagars-split)
- [Två helkroppspass i veckan](https://www.gainslog.com/sv/articles/bygga-muskler-tva-pass-i-veckan)