How does Repscroll work?

Repscroll is a screen time blocker that requires you to do physical exercise — pushups, squats, or planks — to unlock apps like TikTok, Instagram, and YouTube. The app uses AI-powered form detection via your phone's front camera to verify each rep. Every rep earns you scroll time.

What apps can Repscroll block?

Repscroll can block any app on your phone, including TikTok, Instagram, YouTube, Twitter/X, and other social media or entertainment apps. You choose which apps to lock and how many reps you need to unlock them.

Does Repscroll detect cheating?

Yes. Repscroll uses on-device machine learning to verify your form in real time. If your pushup isn't deep enough or your squat doesn't hit the required depth, it doesn't count. Hard lock mode also prevents uninstalling or force-closing the app until your reps are done.

Repscroll is available on the App Store. Download it free and start turning your pushup time into screen time today.

What exercises does Repscroll support?

Repscroll supports pushups, squats, and planks. Each exercise earns you a different amount of screen time. The app tracks your reps using AI-powered computer vision via your phone's front camera.

Push-Up Challenge Week 3: Intermediate Progression

Level

Intermediate

Duration

1 week (7 days)

For

Those who completed Weeks

Goal

Break through the plateau and

Week 3 pushes you into intermediate territory with higher rep sets, the introduction of 4-set sessions, and optional variation work. This is where many people experience a plateau -- the plan is designed to push through it.

Is This Challenge Right For You?

Starting max range

12 – 30 push-ups

Prerequisites

✓Completion of Weeks 1-2 or ability to do 12+ push-ups
✓Consistent training habit established

Equipment

•Exercise mat (optional)

Benefits

✓Push through the common Week 3 plateau
✓Adapt to 4-set training sessions for more volume
✓Introduction to push-up variations for well-rounded development
✓Build the mental toughness needed for advanced work

Your 1 week (7 days) Plan

Week 1

Adapt to 4-set sessions and break your previous weekly volume record

Form Tip

As reps increase, the last few reps lose form first. Better to stop 1 rep before failure than grind out bad reps.

Day	Sets	Total Reps	Notes / Tip
Day 1	8 + 7 + 7 + 5	27	Welcome to 4-set sessions. You are leveling up.
Day 2	8 + 8 + 7 + 5	28	Try wide-grip push-ups for the last set.
Day 3	9 + 8 + 7 + 6	30	This is where mental toughness starts mattering.
Day 4	Rest Day	--	Critical rest day. Your body is adapting to the new volume.
Day 5	9 + 8 + 8 + 6	31	You are now doing what you could not do 2 weeks ago.
Day 6	10 + 8 + 8 + 6	32	Try diamond push-ups for one set if you can.
Day 7	10 + 9 + 8 + 7	34	Week 3 done. You are officially intermediate.

Form Tips

1As reps increase, the last few reps lose form first. Better to stop 1 rep before failure than grind out bad reps.

What's Next?

Beginner1 week (7 days)

Week 2 Progression

Intermediate1 week (7 days)

Week 4 Final Push

Intermediate30 days

Intermediate 30-Day

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How to Make Exercise a Habit: The Science of Sticking With It

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I hit a plateau this week. What should I do?+

Plateaus are normal in week 3. Try greasing the groove (small sets spread throughout the day), ensure you are sleeping 7+ hours, and eat enough protein. Sometimes a 2-day break resets your progress.

When should I introduce push-up variations?+

Week 3 is a good time to experiment. Swap the last set of one training day for a variation (wide, narrow, diamond). This provides new stimulus without disrupting the main progression.

My wrists hurt. Should I continue?+

Switch to fist push-ups, use push-up handles, or return to incline push-ups temporarily. Wrist pain during push-ups often comes from tight forearm muscles -- try wrist stretches and circles as part of your warm-up.

Track your Week 3 Intermediate with Repscroll

Stop doomscrolling. Start moving. Download Repscroll and turn your phone addiction into a fitness habit.

Download Free on App Store