Three priorities, one week
A Better whole frame block spreads extra sets across chest, back and side delts, so no one muscle eats the whole session.
Better whole frame
A better whole frame, on purpose.
Surpass asks one question first: what do you want people to notice? Pick Better whole frame and your block puts extra weekly sets on your chest, back and side delts, the three muscles that shape how your upper body looks in a T-shirt, then keeps private photos that show it.
Free to download. No account required. Workout history stays on your iPhone.
What actually changes your whole frame.
Chest, back and side delts set the outline of your upper body. Arms and traps follow from the same work.
Supporting muscles still count
Presses, pulls and raises also train your front and rear delts, traps, biceps and triceps, so they grow along with the three priorities.
Proof from every side
Your whole frame changes from every angle. Frame Check takes matched front, side and back photos each time.
From the first screen to your first workout.
The choice you make on the first screen decides where your extra sets go all block.
01
Pick Better whole frame
The first screen asks what you want people to notice first. Choose Better whole frame, then set your training days, session length and equipment. Your first workout follows your choice.
02
Train the block
Today shows the week on a front and back body map. Your priority fills in as you close on this week's set target, and every set has a weight and rep target beside your last result.
03
Check it showing
Take a Frame Check with matched front, side and back photos, mark what you see, and Surpass ranks your next priority. Your photos stay on your phone.
A generic split, and a block built for one change.
Most programmes spread sets evenly. A Better whole frame block puts them where you want the change to show.
MomentGeneric splitSurpass, Better whole frame
Weekly upper-body workA split where each muscle gets one day and whatever sets fit.Chest, back and side delts each get a weekly set target, shown on the body map.
Each sessionPick a weight and hope it was the right one.A weight and rep target for every set, beside what you did last time.
Knowing it workedA mirror in different light every time.Matched Frame Check photos, compared only with your own past check-ins.
Questions about building a bigger upper body.
How many sets a week does it take to build a bigger upper body?
Research on weekly volume favours roughly 10 or more hard sets per muscle a week for growth (Schoenfeld, Ogborn and Krieger, 2017). Surpass starter plans give each priority muscle a second exercise on the days that train it, aiming for about 10 to 20 hard sets a week, and Today shows how many are left.
Which exercises should I use?
An incline or flat press, a pulldown and a row, and lateral raises. Keep the same exercises through the block so the load can climb.
Should I pick one muscle or the whole frame?
Pick one muscle when it clearly lags. Pick Better whole frame when you want your upper body to look bigger overall. You can change your priority later.
Does Surpass rate my physique from a photo?
No. Frame Check keeps matched photos on your phone and asks you to mark what you see. There is no score and no comparison with anyone else, only with your own past check-ins.
What does Surpass cost?
Logging, history, import and your first Frame Check read are free. Surpass Pro is $12.99 a month or $59.99 a year in the US, with a 7-day free trial on the annual plan. Apple shows your local price before you buy.
Pick Better whole frame. Start the block.
Free on iPhone. The first screen asks what you want people to notice first, and your first workout follows your answer.
Free on the App StoreStart free on iPhone