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 4: Final Push

Level

Intermediate

Duration

1 week (7 days)

For

Those completing the 4-week

Goal

Set a new personal record

The culminating week of the 4-week program. Higher volume early in the week followed by a taper for your final max test. This is where all your work pays off. Expect to exceed your starting max by 50-100%.

Is This Challenge Right For You?

Starting max range

15 – 35 push-ups

Prerequisites

✓Completion of Weeks 1-3
✓Consistent training throughout the program

Equipment

•Exercise mat (optional)
•Timer for rest periods

Benefits

✓Experience the reward of 4 weeks of consistent training
✓Learn the taper technique used by competitive athletes
✓Set a meaningful personal record
✓Build confidence for longer-term push-up goals

Your 1 week (7 days) Plan

Week 1

Taper down and set a new personal record on test day

Form Tip

On max test day: warm up with 2 easy sets, rest 3-5 minutes, then go all out. Every rep with full range of motion counts.

Day	Sets	Total Reps	Notes / Tip
Day 1	10 + 9 + 8 + 7	34	Last big push this week. Give it everything.
Day 2	10 + 10 + 8 + 7	35	Peak volume day. Dig deep.
Day 3	8 + 8 + 7 + 6	29	Begin taper. Slightly lower volume to recover.
Day 4	Rest Day	--	Full rest day. Tomorrow starts your taper sets.
Day 5	6 + 6 + 5	17	Light taper day. Save energy for your test.
Day 6	Rest Day	--	Complete rest. Visualize your max test. You are ready.
Day 7	5 + 5	10	Final max test day! Warm up, then go for your all-time best.

Form Tips

1On max test day: warm up with 2 easy sets, rest 3-5 minutes, then go all out. Every rep with full range of motion counts.

What's Next?

Intermediate1 week (7 days)

Week 3 Intermediate

Intermediate30 days

Intermediate 30-Day

Intermediate30 days

50 Push-Ups Plan

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How should I prepare for my final max test?+

Get good sleep the two nights before. Eat a balanced meal 2-3 hours before testing. Warm up with light cardio and 2 sets of 5 easy push-ups. Rest 3-5 minutes, then go for your max.

What should I do after completing the 4-week program?+

Rest for 2-3 days, then start a full 30-day challenge matched to your new max. If your max is 15-25, try the intermediate plan. 25-40: advanced. 40+: the 100 push-ups plan.

I did not improve as much as expected. What happened?+

Progress varies by person. Check your sleep (7+ hours?), nutrition (enough protein?), and consistency (did you skip days?). Some people respond better to 6-week programs. You can repeat the 4-week cycle with slightly higher starting numbers.

Track your Week 4 Final Push with Repscroll

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

Download Free on App Store