TRACK.
PLAN.
PROGRESS.
Log your sets, follow a lifting program and see your strength progress. Start free on Android or iPhone. No account needed for core tracking.
BUILT FOR SERIOUS LIFTERS
TRACK EVERY REP
Rest timer, set log, and weight — all in one screen. Log sets as you go, never lose a rep.
PROGRAM CATALOG
nSuns, Sheiko, PHAT, PHUL, Reddit PPL, RP Hypertrophy, and strength classics — ready to preview, download, and edit from the online library.
SEE YOUR PROGRESS
Volume, PRs, and top lifts — updated after every session. Know exactly where you stand.
TRAIN YOUR WAY
kg or lbs, dark mode, your 1RM formula — fully configurable to match how you train.
BUILD YOUR OWN
Custom blocks, progressions, and exercises — design your program exactly how you want it.
65+ EXERCISES
Filter by muscle, equipment, or movement — or build custom exercises for your toolkit.
TRACK EVERY REP.
Rest timer, set log, and weight — all in one screen. Log sets as you go and never miss a beat during your workout.
SEE YOUR PROGRESS.
Follow your lifts over time, review personal records and compare your recent training. Premium adds longer progress views.
SEE WHERE YOUR SETS ADD UP.
Review working-set volume across muscle groups and compare it with your targets. Keep warm-up sets in your log without counting them toward training volume.
BUILD YOUR OWN PROGRAM.
Custom blocks, progressions, and exercises — design every detail exactly how you want it.
PROVEN PROGRAMS, READY TO DOWNLOAD
Browse an expanding online library across strength, powerlifting, hypertrophy, and powerbuilding. Every program can be previewed, downloaded, and edited in LiftLab.
Linear & Wave Progression
Beginner and intermediate barbell programs with automatic progression, deloads, and percentage targets.
nSuns LP
Multiple high-volume linear progression variants with AMRAP top sets and training max driven weights.
- nSuns CAP3
- nSuns CAP2-UL
- nSuns 4-Day LP
- nSuns 5-Day LP
- nSuns 6-Day Deadlift Focus
RP Hypertrophy
Hypertrophy blocks with scheduled sets, effort targets shown as RPE, and deload weeks.
- RP Full Body — 5-Day Advanced
- RP Full Body — 6-Day Advanced
- RP Full Body — 5-Day
- RP Chest & Back — 6-Day
- RP Arms & Shoulders — 6-Day
- RP Arms & Delts — 6-Day
Power & Hypertrophy
Heavy strength work paired with higher-rep hypertrophy sessions and weekly percentage schedules.
- PHAT
- PHUL — 13-Week
- Maximum Hypertrophy — 6-Day
Reddit PPL
Six-day PPL templates with main-lift AMRAP work, accessory double progression, and core work.
- Reddit PPL — Metallicadpa
- Reddit PPL — Original
Sheiko
High-frequency squat, bench, and deadlift cycles using weekly percentage prescriptions.
- Sheiko — Beginner
- Sheiko — Intermediate Small
- Sheiko — Intermediate Medium
- Sheiko — Intermediate Large
- Sheiko — Advanced Small
- Sheiko — Advanced Medium
- Sheiko — Advanced Large
- Sheiko — Under 80 kg
- Sheiko — Over 80 kg
- Sheiko — Hypertrophy
- Sheiko — Bench Press Only
Strong Curves
Bret Contreras and Kellie Davis's 12-week "Bootyful Beginnings" — rep-range double progression across three phases, with supersets and timed core holds.
- Phase 1 — Weeks 1–4 (foundation)
- Phase 2 — Weeks 5–8 (barbell introduced)
- Phase 3 — Weeks 9–12 (barbell emphasis)
CoolCicada PPL
A 6-day push/pull/legs routine (the with-deadlifts variant): a linear main lift with an AMRAP top set each day, plus accessory double progression.
- Pull A (deadlift) · Pull B (row)
- Push A (bench) · Push B (OHP)
- Legs A · Legs B
Candito 6 Week
Jonnie Candito's periodized 6-week strength cycle for the bench, squat and deadlift — every week's loads computed from your three maxes.
- Weeks 1–2 — Muscular conditioning
- Weeks 3–4 — Strength & heavy acclimation
- Week 5 — High-intensity singles
- Week 6 — Test or deload
Calgary Barbell
Train squat, bench press and deadlift over four days a week. LiftLab’s catalog includes separate load-based and RPE-based versions of Calgary Barbell’s 16-week program.
View Calgary BarbellNuckols 28 Programs
Choose separate bench press, squat and deadlift routines from the Nuckols 28 Programs collection. Match each lift to your experience and the number of days you want to train it.
View Nuckols 28 ProgramsBuild your own
Design a custom program from scratch with editable blocks, progression rules, exercises, rest targets, tempo, and weekly schedules.
Program names describe compatibility only. LiftLab is independent and not affiliated with or endorsed by their authors.
OUTGROWN YOUR WORKOUT SPREADSHEET?
If you've been running nSuns, Sheiko, 5/3/1, PHAT, PHUL, Reddit PPL, or your own template in a spreadsheet, LiftLab gives you the same control — without the pinch-zoom, broken formulas, and manual plate math.
- Auto-calculated working weights — no formulas to maintain
- Loads rounded to your chosen exercise increments
- Training maxes and cycle position tracked for you
- Runs on your phone, offline, mid-set — no giant grid to scroll
QUESTIONS, ANSWERED
Is LiftLab free?
Yes. Workout logging, program building and local backups are free, with no account required. Optional Premium adds cloud sync, progress photos, training reports, longer progress views and removes ads.
Can I import my workout spreadsheet?
There's no spreadsheet file import, but the program catalog includes popular templates — nSuns, Sheiko, 5/3/1, StrongLifts, GZCLP, PHAT, PHUL, Reddit PPL, RP Hypertrophy and more — ready to download, and the plan builder lets you recreate any custom program quickly. See the full guide.
Which programs can I download?
The online Program Library includes nSuns LP, Wendler 5/3/1, StrongLifts 5×5, Starting Strength, GZCLP, Madcow 5×5, Maximum Hypertrophy 6-Day, PHAT, PHUL, Reddit PPL, RP Hypertrophy collections, Sheiko powerlifting variants, and more as the library grows — or build your own. Browse the programs.
Does it work offline?
Workout logging, program editing and saved history work offline. Catalog downloads, account sign-in, purchase verification and cloud sync need internet access. Training reports require signed-in Premium verification.
Can I track in kg or lbs?
Both. Pick your unit in settings and your displayed weights and increments follow it.
What devices does it support?
LiftLab runs on Android phones and tablets, iPhone and iPad. It is free on Google Play and the App Store.
START LIFTING SMARTER.
Free core tracking on Google Play and the App Store. Optional Premium. No account required to start.