LiftsmithFree, with Pro extras
For lifters who care about the big three
Squat, bench press and deadlift, trained in blocks, with your estimated max and DOTS score kept current from every set you log, not just on test day.
Strength numbers without a max-out day
Every set you log updates your estimated one-rep max for that lift, weighting recent sets and sets closer to failure more. Your total and DOTS score follow, so you can see a meet-style number climbing through a block.
Advanced stats (Pro) chart each lift's estimated max over time and show which lifts are moving and which have stalled.
Programming that respects fatigue
Free programs include ramping 5×5, tiered progression and training max waves (a percentage-based monthly cycle). Or let Liftsmith plan each session (Pro): blocks where reps in reserve step down each week, then a deload, with an early deload offered when missed reps pile up.
- Plates for each side of every set, from your own plates, including fractional plates
- A rest timer that counts down on the lock screen, with +30 s when a heavy set needs it
- The RPE chart built in: set weights come from reps in reserve targets
When a lift stalls
No new best on a lift for three weeks? The plateau detective (Pro) suggests the likely cause and a three-week fix you can start in one tap, then tells you whether it worked. Several lifts stalling at once is fatigue, and gets a deload instead.
Questions
- Does it support RPE and RIR?
- Yes. Liftsmith plans sets by reps in reserve (RIR), which is 10 minus RPE. You can mark how many reps you had left after any set.
- Does it work in pounds?
- Yes, kilograms or pounds, with the plates your gym has in either.
- Can I follow a percentage program?
- Yes. Training max waves runs a monthly cycle from a training max at 90% of your estimated max, and other fixed programs are free too.
Read more: how to increase your squat, your bench press and your deadlift.
Build a bigger total
Blocks, deloads and the right weight for every set, so the squat, bench and deadlift keep moving.
- ✓ Free to start, no account needed
- ✓ Plans every set, rep and weight for you
- ✓ Works offline, on Android, iPhone and the web
- ✓ No ads, ever
More of Liftsmith
- Bodybuilding appBuild muscle with weekly sets per muscle, double progression, a 3D recovery map and push pull legs or upper lower splits that adapt to your recovery.
- Home workout appA home workout app that only plans exercises your kit allows: dumbbells only, bands, a rack and barbell, or no equipment, with the right weight for each set.
- Warm-up setsLiftsmith adds warm-up sets before your heavy lifts, ramping from the empty bar to your working weight, with plates for each and fewer once a muscle is warm.