Lift.
liftworkout.app

Training tracker

You trained.
But what did
you actually train?

Lift reads every set as anatomy. Each one is weighted across the muscles it works, so the app can show you the body you're building — and the parts you keep skipping.

The map

Colour is the whole point

Finish a workout and the silhouette answers a question a list can't: what did that actually hit? Keep going for a week and it answers a harder one — am I balanced?

Capture 01
Session recap — Muscles panel, PULL day
One session. The colour is a count of working sets — the direct work a muscle did, plus the share it took from every other lift in the session. Tap one for the exact number.
Capture 02
Overview — Muscles panel, full ramp
A training week. The same count, now measured per week and judged against what a muscle can actually recover from — still building, in range, or more than it can use.
BuildingIn rangeHigh

The scale is absolute, not relative — sets per week measured against the range a muscle can actually recover from. A quiet week looks quiet.

The plan

It keeps your place

Group your days into a rotation and Lift tracks where you are in it. Miss one and the owed day stays next — the rotation waits for you instead of quietly skipping ahead.

Pull Push Legs Calves

Exercises, days, rotations

Build a day out of exercises, then group days into a rotation. Nothing is fixed — the whole plan is yours to rearrange the week you decide to change it.

Run more than one

A main split and a short calves rotation can run side by side, each keeping its own place, without one interfering with the other.

Capture 03
Home — routines, next-up badge, recent sessions
Home is the whole answer. What's next, what you've done, and how long the streak is — on one screen that never scrolls.

Building a day

Start from the muscle,
not the exercise name

You don't have to arrive knowing the name of the lift. Say where you want the work to land, and Lift narrows the catalogue until there's one sensible answer.

  1. Step 1

    Tap the muscle

    Front and back silhouettes, nineteen regions. Touch the one you want to train and everything downstream filters to exercises that actually load it.

    Capture 04
    Programs → Exercises — tap a muscle to target it
  2. Step 2

    Say what you've got

    Barbell, dumbbell, cable, machine, bodyweight — then the angle, because an incline press and a flat press are not the same exercise for your chest.

    Capture 05
    Funnel — equipment, then angle
  3. Step 3

    Set it up once

    Sets and a rep range, and the exercise carries its own coaching notes on how to perform it. Its history follows the movement everywhere it appears, in any day you put it in.

    Capture 06
    Exercise setup — rep range, sets, how-to

Progress

A fitness level for
every muscle group

Chest, Back, Shoulders, Arms, Legs, Core and Calves each get their own line. Every exercise starts at 100 the first time you log it; from there Lift blends the estimated strength of your top set with your total working volume and tracks where that lands today. It's measured against your own first session — not against anybody else's.

Capture 09
Overview → Progress — a fitness line per muscle group
Nothing is smoothed away. One point per session, so deloads and bad days stay where they happened. Skip an exercise and it holds its last value rather than dragging the group down — the line follows your training, not your attendance.
Capture 10
Set entry — effort buttons and the next-set suggestion
Tell it how hard that felt. Log a set's effort and Lift reads the next load from it: hold the weight and add reps while you're inside your range, step the weight up when you top out. It suggests — it never edits your numbers for you.

Down to the single lift

Pick a group and the same panel breaks into one line per exercise, so you can see which lift is carrying the progress and which one has quietly stalled.

History follows the movement

An exercise keeps its record wherever you put it. Move it to another day or use it in two rotations and the chart stays continuous instead of starting over at 100.

Effort is optional

The effort buttons stay off until you switch them on. If reps in reserve means nothing to you, you'll never meet it; if it does, it's one setting away.

The record

Measured, not guessed

Every session is timed, counted and — if you wear a strap — tracked by heart rate, down to the individual exercise.

1h 37mDuration
153Peak BPM
116Avg BPM
18Sets
34Week streak
133Sessions

Works offline

The gym basement has no signal. Lift logs locally and syncs when it can — your set is saved the moment you tap it, not when the network agrees.

Rest that knows

A timer that keeps running when you leave the app, wakes the screen when it's done, and coaches through the gap between sets.

Forgot to log it?

Add the workout afterwards, back-dated, and every chart and recap recalculates as if you'd tracked it live.

Capture 07
Session complete — duration, HR, sets, per-exercise detail
The receipt. Every exercise with its sets, its weights and its own heart-rate trace.
Capture 08
Overview — weekly hours and the activity calendar
The long view. Hours per week and a calendar of every day you showed up.