TRACK.
PLAN.
PROGRESS.
Program catalog, custom workouts, exercise library, and progress tracking — all in one app.
Program catalog, custom workouts, exercise library, and progress tracking — all in one app.
Rest timer, set log, and weight — all in one screen. Log sets as you go, never lose a rep.
nSuns, Sheiko, PHAT, PHUL, Reddit PPL, RP Hypertrophy, and strength classics — ready to preview, download, and edit from the online library.
Volume, PRs, and top lifts — updated after every session. Know exactly where you stand.
kg or lbs, dark mode, your 1RM formula — fully configurable to match how you train.
Custom blocks, progressions, and exercises — design your program exactly how you want it.
Filter by muscle, equipment, or movement — or build custom exercises for your toolkit.
Rest timer, set log, and weight — all in one screen. Log sets as you go and never miss a beat during your workout.
Volume, PRs, and top lifts — updated after every session. Your dashboard shows you exactly where you stand.
Preview nSuns, Sheiko, PHAT, PHUL, Reddit PPL, RP Hypertrophy, and more before adding an editable copy to your app.
Custom blocks, progressions, and exercises — design every detail exactly how you want it.
Browse an expanding online library across strength, powerlifting, hypertrophy, and powerbuilding. Every program can be previewed, downloaded, and edited in LiftLab.
Beginner and intermediate barbell programs with automatic progression, deloads, and percentage targets.
Multiple high-volume linear progression variants with AMRAP top sets and training max driven weights.
Adaptive volume blocks that ramp sets week to week against RIR targets, then deload.
Heavy strength work paired with higher-rep hypertrophy sessions and weekly percentage schedules.
Six-day PPL templates with main-lift AMRAP work, accessory double progression, and core work.
High-frequency squat, bench, and deadlift cycles using weekly percentage prescriptions.
Bret Contreras and Kellie Davis's 12-week "Bootyful Beginnings" — rep-range double progression across three phases, with supersets and timed core holds.
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.
Jonnie Candito's periodized 6-week strength cycle for the bench, squat and deadlift — every week's loads computed from your three maxes.
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.
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.
Yes. LiftLab is free to download and use on Google Play, with no account or sign-up required.
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.
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.
Yes for tracking, editing, and workout history. Program catalog downloads and announcements need internet access.
Both. Pick your unit in settings and every weight, increment, and plate calculation follows it.
LiftLab is an Android app, available free on Google Play.
Free on Google Play. No account required.