Move your workout spreadsheet to an app.
A training spreadsheet is a rite of passage. You build your nSuns or 5/3/1 tab, wire up the percentage formulas, and it works — until you're squinting at a tiny grid between sets, fixing a formula that broke on your phone, or doing plate math in your head at the rack.
LiftLab keeps everything that made your spreadsheet good — full control over sets, percentages, and progression — and drops the parts that get in the way. Here's how to make the switch, usually in well under ten minutes.
Why lifters outgrow workout spreadsheets
Spreadsheets are brilliant for designing a program and terrible for running one. The friction shows up exactly when you're trying to train:
- Pinch-zooming a giant grid mid-set just to read your next weight
- Formulas that silently break or get overwritten on mobile
- Manual plate math on every working set
- No built-in rest timer — so you're juggling a second app
- Progress buried in cells, with no PR or volume view
What you keep when you switch.
LiftLab isn't a watered-down logger. The things that made your spreadsheet powerful are all here:
- Percentage-based loading and training-max cycles — including 5/3/1-style waves
- AMRAP top sets and back-off work
- Linear, undulating, RIR-based, and tiered (GZCLP) progressions
- Per-exercise plate rounding for your bar and dumbbells
- Custom exercises, blocks, and day splits
How to move your spreadsheet to LiftLab
- Start from a template or a blank planIf your spreadsheet is a well-known program, start from the matching built-in plan and skip most of the setup. Otherwise, create a blank plan.
- Recreate your training daysAdd each day and drop in your exercises from the 65+ library — or create custom ones for anything specific to your setup.
- Set your progressionChoose how each block advances — session linear, weekly percentage waves, RIR-based volume ramps, or GZCLP tiers — to mirror your sheet's logic.
- Enter your numbersAdd training maxes or starting weights, then set the rounding increment per exercise so working weights always land on real plates.
- Run your first sessionLog sets as you go with the rest timer running. Your cycle, history, and PRs update automatically — no formulas to maintain.
Already running a popular template? It's built in.
If your spreadsheet was one of these, you don't have to rebuild anything — start from the built-in version and just enter your maxes:
Program names are used to describe compatibility only. LiftLab is an independent app and is not affiliated with or endorsed by the authors of these programs.
Custom spreadsheet? Rebuild it exactly.
Built your own system? The plan builder exposes the same knobs you wired up by hand: custom blocks, set and rep schemes, progression rules, deloads, and per-exercise rounding. You can reproduce a bespoke spreadsheet faithfully — then never touch a formula again.
Ready to ditch the grid?
Free on Google Play. No account required.
