How Lift works

You follow a 4-session upper/lower split that rotates: Upper 1 → Lower 1 → Upper 2 → Lower 2. Day-of-week doesn't matter — when you finish a session, the app shows whatever's next in line. Train 4×/week and you do all four; train 3 days some week, you just pick up where you left off.

Each session has 4-7 exercises with a target sets × reps and a target weight. The form ↗ link on each exercise opens a YouTube search for a quick form video.

Tap Start on the Today tab. For each set, fill in:

• kg — what you actually lifted (pre-filled with the target)
• reps — what you actually got
• RPE — how hard it felt (6 = easy, 10 = grinding to failure)

Tap log on each row. Edit a saved row with ↺. Tap Finish session when you're done.

The app uses double progression with an RPE gate:

• Hit the top of the rep range on every working set with RPE ≤ 7.5 → next time, more weight (+2.5 kg most lifts, +5 kg lower-body compounds, +1 kg dumbbells).
• Anything less → repeat the same weight next session.
• Stuck for 3 sessions in a row → the app drops you 10% (deload), and you build back up.

Assisted Pull-Up is the exception — less assist weight is harder, so it progresses downward.

Two buckets: compounds 5-8 (Bench, Squat, OHP, RDL, Incline) for strength, everything else 8-12 for hypertrophy. Face Pull is the one outlier at 12-15.

Backed by Schoenfeld's 2017/2021 meta-analyses — heavy loads beat light loads for 1RM strength, but hypertrophy is similar across rep ranges with matched effort.

• Today — what's next, target weights, start a session.
• History — every finished session with the lifts you hit. Tap a card for the full set log.
• Plan — your full 4-session program with current targets.
• Account — your name, sign-out.

Each account gets its own program and history, fully isolated. Sign-up needs an invite code from the app owner. Once signed up, you stay logged in for a year on each device.

Show up, log it, watch the weights creep up over the weeks. Don't overthink — pick a target, hit your sets, finish, walk out.