Getting Started
What equipment do I need?
Liftplanr works with any home gym setup — from just a pair of dumbbells to a fully equipped garage gym. During onboarding, you select from 31 equipment types and we build your program around exactly what you have.
How does program generation work?
When you complete onboarding, Liftplanr generates a personalized workout program based on your equipment, experience level, training goals, and available days per week. The program uses evidence-based hypertrophy principles with appropriate exercise selection for your setup.
Can I use Liftplanr without an internet connection?
Yes! Liftplanr is offline-first. All core features — program generation, workout logging, progression tracking, and personal records — work without any network connection. Internet is only needed for AI-powered features like program optimization and session feedback.
What split types are available?
Your split is automatically selected based on how many days per week you train:
- 2–3 days: Full Body (A/B rotation)
- 4 days: Upper/Lower
- 5 days: Upper/Lower + Push/Pull/Legs
- 6 days: Push/Pull/Legs × 2
Workouts & Training
How does progression work?
Liftplanr tracks your performance and automatically suggests weight increases when you consistently hit your target reps. If you're struggling, it suggests decreasing weight. Suggestions respect your actual equipment — for example, 2.5 kg increments for barbells and 2 kg for dumbbells.
What are technique prescriptions?
When you hit a plateau on an exercise, Liftplanr can prescribe intensity techniques like pause reps, slow eccentrics, drop sets, or rest-pause sets to break through. These are shown as badges on the exercise during your workout.
How do deload weeks work?
Liftplanr automatically detects when you need recovery — if 3+ exercises show declining reps or your rep miss rate exceeds 40%, it suggests a deload week with reduced volume and intensity.
Can I add exercises during a workout?
Yes! You can add bonus exercises during any workout session, and you can substitute any exercise with an equipment-compatible alternative.
How does the Apple Watch app work?
The Watch app syncs with your iPhone and lets you log entire workouts from your wrist. It shows your exercises, lets you adjust weight with the Digital Crown, tracks rest periods with haptic alerts, and syncs everything back to your phone.
AI Features
What AI features are included?
All AI features are included with your subscription:
- Program Optimization — AI refines your program based on performance
- Session Feedback — Post-workout analysis and coaching
- Weight Suggestions — AI-calibrated starting weights
- Injury Advice — Per-exercise modifications for reported injuries
- Exercise Swap — Smart exercise substitution recommendations
- Training Reports — Weekly and monthly AI-generated summaries
How many AI requests can I make?
You get 25 AI requests per day, which is more than enough for normal use. Most users use 3–5 per workout session.
Account & Data
How do I export my data?
Sign in at liftplanr.app/account and click "Export my data." Your entire training history, programs, and settings are downloaded as a JSON file.
How do I delete my account?
You can delete your account from liftplanr.app/account or from Settings in the app. This permanently removes all your data from our servers.
Is my data backed up?
Yes. When you're online, your data syncs to the cloud automatically. You can access it from any device signed in with the same account.
What data do you collect?
We collect only what's needed to provide the service — your workout logs, programs, and account information. We don't sell data or show ads. See our Privacy Policy for full details.
Subscription
What does the subscription include?
Everything. There are no feature tiers or paywalls — every feature in the app is available to all subscribers, including all AI features, Apple Watch support, cloud sync, and unlimited programs.
Is there a free trial?
Yes, new users get a 2-week free trial with full access to all features.
How do I cancel?
Manage your subscription through the App Store on your iPhone: Settings → Apple ID → Subscriptions → Liftplanr.
Ready to start training?
Pick your equipment, get a program built around it. See what makes Liftplanr different, read the latest release notes, or jump straight to the App Store.