Closed beta · iPhone and Android

ProLyft Join the beta

Plan your program, log every set, see which muscles you trained.

Free programs on your calendar, offline logging with a rest timer, and records and muscle stats for every lift. In three languages, with no ads.

Join the beta

FreePremium optionalNo adsEnglish, Eesti, Русский

ProLyft workout logger: Pull day in progress, Deadlift sets logged with weight, reps and a rest timer
ProLyft Home screen: your training path for the week, with today's Pull day highlighted

Plan

Know what to lift today

Pick a program and every workout lands on its day, on your calendar and your training path, with the sets and reps written out.

  • 40+ free programs and routines for the gym, home and park bars
  • Beginner to advanced
  • Or build your own programs, routines and exercises

Today · Thu 3 Sep

Pull day

60 min · 18 sets · 5,666 kg

  • Deadlift (Barbell)4 × 8 · 100 kg
  • Lat Pulldown (Cable)3 × 12 · 35 kg
  • Seated Row (Cable)4 × 12 · 35 kg
  • Incline Biceps Curl (Dumbbell)3 × 11 · 6 kg

Today’s workout, from the training path.

Log

Log every set, even offline

Tap in your sets, reps and weight, and the rest timer keeps your breaks on track. Workouts save on your phone first and sync in the background.

  • Warm-up, drop and failure sets
  • Supersets
  • Kilograms or pounds

Deadlift (Barbell)

Demo
SetPreviouskgReps
W60 × 8608
195 × 8958
295 × 8Record1008
Rest1:30

Set 2 logged: 100 kg × 8, a new record. Rest 1:30.

ProLyft workout logger: Pull day in progress, Deadlift sets logged with weight, reps and a rest timer

See

Every lift, with its numbers

Search 400+ exercises by muscle and equipment, and see the records and stats for every lift you log.

PremiumSmart Exercise Switch swaps in a similar exercise, matched on muscle activation data.

ProLyft exercise library: search with muscle group and equipment filters
ProLyft Records: strength trend for the big lifts and a timeline of personal records

Share

Share a workout, follow friends

Turn a workout, a week or month, a program or a record into a share card. Follow friends and share your profile with a link or QR code.

ProLyft share sheet: a workout share card with background options
ProLyft profile with followers, follow requests and badges
ProLyft Home screen: your training path for the week, with today's Pull day highlighted

Screen: Home · training path

Programs

Start with a program that fits

Programs and routines for the gym, home and park bars, from your first weeks to six-day splits.

Showing 6 of 6 programs

Gym Starter

Your first 8 gym weeks, mapped out

  • Beginner
  • 3 days × 8 weeks
  • Gym
Free

Barbell 5x5

Classic 3-day barbell strength base

  • Beginner
  • 3 days × 12 weeks
  • Gym
Free

Gym + Home Split

2 gym days + 2 home days, one plan

  • Intermediate
  • 4 days × 8 weeks
  • Gym + home
Free

Push Pull Legs (PPL)

6 days, every muscle twice a week

  • Intermediate
  • 6 days × 12 weeks
  • Gym
Free

Bodyweight Basics

No equipment, 30 minutes, any room

  • Beginner
  • 3 days × 6 weeks
  • Home
Free

Street Workout

Park bars, no gym fee, step by step

  • Beginner
  • 3 days × 8 weeks
  • Park
Free

40+ programs and routines, free. Weights and reps that progress: Premium Coming soon

Analytics

See which muscles you trained

Muscle focus, weekly sets per muscle, a body heatmap and an estimated recovery for each muscle group, plus records for every lift.

Body heatmap, front: weekly sets per muscle
Front
Body heatmap, back: weekly sets per muscle
Back

Back · 16 sets this week · 34% recovered, ready in about 1 day (estimate)

Muscle focus

Share of your training per muscle group, last 4 weeks

Weekly sets per muscle

This week, per muscle group

Muscle recovery

Estimated · one coin = 10% recovered

Premium

Advanced charts

Rep-range PR finder, plateau check, relative strength for squat, bench press and deadlift, training balance, workload ratio, and density and duration.

ProLyft advanced charts (Premium): workload ratio, training balance, and density and duration
ProLyft exercise statistics for Incline Bench Press: estimated 1RM and the rep-range PR finder (Premium)

Recovery and strength levels are estimates, not medical advice.

Languages

Train in your language

The app and the program library in English, Estonian and Russian. Kilograms or pounds.

This page stays in English; only the screen changes.

The ProLyft logger in English: Pull day with Deadlift sets
English
The ProLyft logger in Estonian: Pull day with Deadlift sets
Eesti
The ProLyft logger in Russian: Pull day with Deadlift sets
Русский

Privacy

Your training stays yours

Read the Privacy Policy

  • No ads.
  • We never sell your data and use no advertising trackers.
  • Your training data is stored in the EU.
  • Delete your account in the app in about ten seconds; after a 7-day restore window it's erased for good.
  • This website uses no cookies.

FAQ

Questions, answered

All questions

Is ProLyft free?

Yes. The program library, logging, the calendar, records and muscle stats are free. Premium is an optional subscription for extra tools such as Smart Exercise Switch and advanced charts; the app shows the price in your currency before you buy.

Does it work offline?

Yes. Workouts save on your phone first and sync when you're back online. Signing in needs a connection.

Do I need an account?

Yes, a free one. Sign in with Apple (iPhone), Google or email. Your workouts are saved on your phone and backed up to your account, so they move with you to a new phone.

Do you show ads or sell my data?

No. No ads; we never sell your data or use advertising trackers. Your training data is stored in the EU. Details: Privacy Policy.

Community

Talk to us

We post updates in the channels first. Want to try ProLyft now? Join the beta.

Join the beta
QR code for prolyftapp.com/beta

On a computer? Scan to open on your phone.