Stolen RepsThe quick workout app for busy dads & parents
Steal a workout in the time you actually have
Tell Stolen Reps your time, your equipment, and how you want to train. It generates a science-backed session — warm-up, main work, finisher — and runs it with a built-in timer.
- 15, 20, 30, 45 or 60 minutes — it fits the window
- Bodyweight only → full garage gym
- Flexible weekly plans that survive real life
- Free to download. No account. Works offline.
How it works
Three taps to a complete workout
Tell it your window
Kids asleep at 8:40? Pick 30 minutes. Only got 15? The whole session — warm-up, lifts, finisher — re-fits itself to the time you actually have.
Tell it your gear
Dumbbells in the garage, a full rack, hotel-room nothing — the generator builds only from the equipment you check off. 140+ curated exercises.
Train with the timer
One guided flow runs the session: timed warm-up, set-by-set logging with rest timers, and a finisher. PRs are detected automatically.
Screenshots
Built for stolen moments
Guides
Train smarter in less time
Practical, science-backed answers — and exactly how to do it with the app.
The workout app for busy dads
Why "find more time" fails, and what adapting to your day looks like. Read guide →
Generate a workout from your equipment
Dumbbells only? Full rack? Get a session built from what you own. Read guide →
20-minute dumbbell workout
The science of short sessions — and a template that actually builds strength. Read guide →
Quiet home workouts (no jumping)
Apartment- and nap-safe training that still hits hard. Read guide →
Workout while the baby naps
Zero-setup sessions for a window that might end any minute. Read guide →
No-equipment home strength
Bodyweight progressions that stay hard as you get strong. Read guide →
A plan that survives missed days
Flexible weekly targets beat rigid calendars. Here's why. Read guide →
Garage gym workout plans
Turn a bar, a rack and some plates into a complete program. Read guide →
FAQ
Questions, answered
What is the best workout app for busy dads?
One that adapts to your day instead of demanding a fixed hour. Stolen Reps generates a complete session from the time you actually have (15–60 minutes), the equipment within reach, and your training style — then runs it with a built-in timer. No account, works offline. Learn more →
Can it generate a workout based on the equipment I have?
Yes — that's the core mechanic. Check off what you own (dumbbells, kettlebell, barbell + rack, bands, machines, or nothing) and the generator builds only from that gear, so you're never prescribed a lift you can't set up. Learn more →
Is 20 minutes with dumbbells enough to build strength?
Yes. Minimum-effective-dose research shows 2–3 hard sets per lift builds real strength, and paired supersets cut session time 30–50% with the same gains. Stolen Reps programs exactly this at the 20-minute tier. Learn more →
How can I work out at home without waking the kids?
Skip the jumping. Quiet strength — squats, presses, rows, carries — plus steady no-impact conditioning like shadowboxing hits just as hard without the noise. Stolen Reps can keep sessions nap-safe. Learn more →
What's a good workout while the baby naps?
Short, zero-setup, and interruptible: a 2-minute warm-up, two paired lifts, a finisher. Generate a 15–30 minute session and if the nap ends early, finish and log what you did — a workout done beats the perfect one skipped. Learn more →
Can I build muscle at home with no equipment?
Yes — if the movements keep getting harder. Pike and archer push-ups, tempo squats, Nordic curls and hard core work let bodyweight-only sessions progress for months. Learn more →
What happens to my plan when I miss a day?
Nothing breaks. Plans are a flexible weekly target — sessions in any order, and the week reshapes around real life instead of guilt-tripping you about a missed Tuesday. Learn more →
Does it work for a garage gym with a barbell and rack?
Absolutely. Check off barbell + squat rack and it programs real lifts — back squats, presses, rows — with antagonist supersets and rest tuned to your window. Learn more →
Public beta · iPhone · Free during beta
A workout done beats the perfect one skipped
The public beta is opening on TestFlight. Early testers keep Stolen Reps Plus free for a year at launch — and shape what gets built.
TestFlight link goes live with the first public build — check back shortly.