More weekly sets per muscle bring more growth: 10 or more beat 5 to 9.
Your weekly sets for each muscle start from here, and you see the count.
Schoenfeld, Ogborn, Krieger 2017
Waitlist gift: 3 months of Liftwell Plus, free
The plan that learns from you.
Liftwell builds your weights and running plan, then adapts it after every workout: loads, sets, rest, even your week when life gets in the way. For iPhone.
Every rule comes from published research. See the sourcesOne email when Liftwell launches, plus your 3 months of Plus. Nothing else. Use the same email when you create your account.
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We'll write once, the day Liftwell is on the App Store. Create your account with this email and your 3 months of Plus start on their own.
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Monday
Today
To do
Upper body A
Chest · Lats · Shoulders
Liftwell learned from today
Targets update on their own. Changes to your routine are proposed, and you decide.
Estimated recovery
Ready
Almost
Recovering
An estimate from what you logged, not a measurement.
Workout in progress
0
The science
Volume
Frequency
Effort
Running and weights
Recovery
When evidence is thin
Built on research, not on hunches.
Volume, frequency, effort, recovery, running: the rules behind your plan come from 20 published sources, each linked inside the app next to the choice it explains. Here are six.
Training a muscle twice a week works better than once.
The week is split so the main muscles come up at least twice.
Schoenfeld, Ogborn, Krieger 2016Growth increases as sets get closer to failure; strength depends more on the load.
Every exercise has a target of reps left in reserve, not just a number of reps.
Robinson et al. 2024Running does not compromise muscle growth or maximal strength; explosive strength suffers within the same session.
Hard runs are kept away from leg days, and running counts towards leg recovery.
Schumann et al. 2022Untrained people can need more than 72 hours to recover from a hard session.
The recovery estimate depends on your experience, and it is always called an estimate.
Radaelli et al.Deload weeks are common practice, but in the one controlled trial a full week off brought no benefit.
So the deload is a lighter week, not a stop; it is optional, and the app tells you why.
Coleman et al. 2024Where a rule is our own cautious choice and not a research finding, the app says so and calls it a convention. Nothing is presented as proven when it is not.
How it learns
It starts as a plan. It becomes yours.
Every set you log teaches it something. Nothing in your plan ever changes without you seeing what changes, and saying yes.
01
It builds
A few questions about your goal, days and equipment. You get workouts, a week, and starting loads, each with its reason.
02
It watches
After every workout it updates the load and rep target of each exercise, and estimates which muscles have recovered.
03
It suggests
A stalled lift, rests you never use in full, dumbbells you have outgrown: it tells you what it saw and proposes a change.
04
It adapts
Busy week, a sore knee, a long run the day before legs: tell it, or let it notice, and the week is rearranged around it.
Free and Plus
A diary for free. A coach with Plus.
Free
Always
- Log weights and runs, GPS included
- A target for every set, plates and warm-up
- Your full history, records and export
- Up to 3 routines of your own
- Apple Health, pounds or kilos, miles or km
Plus
14-day free trial · 3 months free for the waitlist
- The plan that adapts every week
- Suggestions from your results, with the why
- Multi-week blocks and running that builds towards a goal
- Muscle recovery estimate and the sources behind every choice
- Reorganise your week when plans change
You decide
The app proposes, shows what would change, and waits. It never rewrites your plan behind your back.
Every rule has a source
Volume, rest and progression come from published research, linked in the app. Where there is no evidence, it says so.
No promises
Estimates are called estimates. No guaranteed results, no medical advice: just a clear plan and honest numbers.
Be there on day one.
Leave your email: one message at launch, and 3 months of Liftwell Plus waiting in your account.
·
One email when Liftwell launches, plus your 3 months of Plus. Nothing else. Use the same email when you create your account.
By signing up you agree to receive that one email. Your email is erased 6 months after launch. Privacy policy
You're in.
We'll write once, the day Liftwell is on the App Store. Create your account with this email and your 3 months of Plus start on their own.