# Lift: Workout & Gym Tracker > Lift is a strength-training tracker for iPhone with a web dashboard. Log sets in seconds and see a muscle map of your week: which muscles you trained, which you missed, and how hard, in plain words. Rest timer on the lock screen, training plans, weeks-in-a-row streaks, best lifts, Apple Watch heart rate, and sync to the web dashboard with Lift Pro. Lift is made by ProductShake, LLC (https://productshake.com). The iPhone app is on the App Store; the web dashboard is at https://app.lift.productshake.com. Contact: hi@productshake.com. ## Key facts - Muscle map: front and back body, coloured by effective sets per muscle this week (a set counts fully for the main muscle and half for each helper); play the week day by day; "last trained" view shows how long since each muscle was worked - Workout log: last weights and reps prefilled, one tap per set, rest timer that keeps counting on the lock screen and in the Dynamic Island - Plans: Upper/Lower, Push/Pull/Legs, Full Body, 5/3/1 style, or your own; 876 exercises, each with a step-by-step guide and the muscles it works, plus a short animation where available - Progress: weeks in a row, total weight lifted per week, best lift per exercise, body weight trend - Apple Watch: heart rate, calories and duration from a watch workout shown on the matching session; finished sessions saved to Apple Health - Web dashboard: the same account on a bigger screen; sign in with Apple or Google - Pricing: free to start, with no time limit on the free version. Lift Pro bought on the web (https://app.lift.productshake.com) is $4.99 a month, $29.99 a year or $84.99 once, which costs less than buying inside the app, and it unlocks Pro in the iPhone app on the same account. - Requires iOS 17 or later --- ## Lift: Workout & Gym Tracker URL: https://lift.productshake.com/ Lift: Workout & Gym Tracker Lift Workout & Gym Tracker Sign in Open dashboard Account Sign in Open dashboard Get the app Lift for iPhone Help Support The muscle map Your week, drawn on a body. Every set lands on the muscle it works: a full set for the main muscle, half for each helper. By Sunday the body shows what got enough and what got nothing. Flip to the back and check that your rows kept up with your presses. Play the week day by day Scrub Monday to Sunday and watch the colour build. Rest days stay honest. Find the muscle you keep skipping The last-trained view colours each muscle by how long since you worked it. Cold spots stand out at a glance. This week is free, every week The current week's map is in the free version. Lift Pro keeps every past week, so you can watch a training block change the balance. How the map is calculated M T W T F S S Not trained 12+ sets Chest 12 sets Quads 11 sets Upper back 10 sets Shoulders 9 sets Glutes 8 sets Hamstrings 7 sets Calves 3 sets Live session Log a set in one tap. Rest without watching the clock. Each set arrives prefilled with last time's weight and reps. Tick it and the rest timer starts on its own, then keeps counting on the lock screen and in the Dynamic Island. Lock the phone, catch your breath, come back on the beep. One tap per set Numbers carried over from last week. Change them only when you beat them. A timer that survives the lock screen Live Activity on the lock screen, countdown in the Dynamic Island, a nudge when time is up. Summary the moment you finish Weight lifted, new best lifts and which muscles the session hit, before you leave the gym. The workout log The rest timer Training plans Start from a split that works. Or build your own. Pick Upper/Lower, Push/Pull/Legs, Full Body or a 5/3/1 style plan and Lift fills in the days. Swap any exercise from a library of 876, each tagged with the muscles it works. Tap Start and today's session is ready. 876 exercises in Lift's own database Barbell, dumbbell, machine, cable, bodyweight. Search by name or by muscle. Every exercise knows its muscles Primary and helper muscles are set for each one. That is what keeps the map accurate. Reminders only on training days Optional. Lift tells you which day is up and stays quiet on rest days. Training plans in Lift Progress Weeks in a row. Best lifts. Weight on the bar. Lift counts training weeks, not days, because a good week is the unit that matters. Under the streak: total weight lifted per week, your best set for every exercise and a body-weight trend from your own entries. 14 weeks in a row 12.4 t lifted this week 100 kg best bench, 5 reps History and best lifts Apple Watch and Apple Health Heart rate from your wrist, on the session. Start a strength workout on your Apple Watch as usual. When you finish in Lift, the app reads that workout from Apple Health and shows average heart rate, calories and duration on the matching session. Finished sessions are written back to Health, so your rings and your log agree. Nothing extra to wear or install Uses the workout you already track on the watch. No companion app to keep open. Read and write, with your permission Lift only touches workouts and heart rate, and asks once. Turn it off any time in Settings. Raw Health data stays on your phone With sync on, only a per-session summary (average and peak heart rate, calories, duration) travels with that session so the dashboard can show it. Apple Watch and Health Web dashboard The same account, on a bigger screen. Sign in with Apple or Google and every session, plan and muscle map is there. Review a month of training on a laptop or manage Lift Pro. Changes sync back to the phone. Open the dashboard What the dashboard does Everything in Lift Built for the set you are about to do, not for a spreadsheet. Muscle map Know which muscles got enough this week and which got nothing. Read more Workout log Last time's weight and reps prefilled. A repeat is one tap. Read more Rest timer Starts on the tick and keeps counting on the lock screen. Read more Training plans Start from a proven split, swap any exercise, tap Start. Read more Apple Watch Heart rate and calories from the watch land on the session. Read more Web dashboard Review a month of training on a laptop. Same account. Read more How it works Three steps, then it runs itself. 1 Pick a plan Choose Upper/Lower, Push/Pull/Legs, Full Body or your own split. Lift sets the days and the exercises. Change anything. 2 Log your sets Tap Start on a training day. Each set is prefilled from last time. Tick it, rest, repeat. The timer runs on the lock screen. 3 Read the map By Sunday the body shows what you hit and what you missed. Adjust next week. Lift Pro keeps every week so you can look back. Pricing Free to start. Lift Pro when the map earns it. Log every set, keep two plans and see this week's muscle map for free. Lift Pro keeps every week, every best lift and syncs to the web dashboard. Buy it here on the web and it costs less than in the app. Lift Pro, bought on the web Pick a plan, sign in to the dashboard with Apple or Google, and pay with card, Apple Pay or Google Pay. Pro is on the moment payment clears, in the dashboard and in the iPhone app on the same account. Stripe checkout Monthly $ 4.99 per month Costs less than in the app One training block. See whether the map changes how you plan. Choose plan Most chosen Annual $ 29.99 per year Costs less than in the app A year of muscle maps, streaks and history for the price of six months. Choose plan Lifetime $ 84.99 one payment Costs less than in the app Pay once. Every future Lift Pro feature is included. Choose plan Unlimited training plans and sessions Full muscle-map history, week by week Weeks-in-a-row streak and best lifts for every exercise Sync between iPhone and the web dashboard Last-trained view and day-by-day playback on the map Free, for as long as you like Everything you need to train this week The free version has no time limit. It is the full app with a shorter memory: this week's map, the last 30 days of sessions, four weeks of charts. Upgrade when you want to look further back. Log every set, weight and rep Two training plans Muscle map for the current week Rest timer on the lock screen Last 30 days of sessions Charts for the last 4 weeks and your top 3 best lifts Prices in US dollars; local prices are shown at checkout. Subscriptions renew until cancelled from the dashboard account page; lifetime is one payment. Web payments are processed by Stripe. Lift Pro is also sold inside the iPhone app through the App Store. Terms . FAQ Asked and answered. How does the muscle map decide what counts? Every exercise in Lift has a primary muscle and helper muscles. A logged set adds one full set to the primary muscle and half a set to each helper. The map colours each muscle by its total for the week, from grey at zero to bright orange at twelve or more effective sets. Read the guide . Does the rest timer keep running when I lock my phone? Yes. The timer runs as a Live Activity, so it shows on the lock screen and in the Dynamic Island and keeps counting when Lift is in the background. You get a notification when the rest is over. Do I need an account? No. Lift works fully on your iPhone without signing in. An account, with Apple or Google, is only needed for Lift Pro sync and the web dashboard. Can I pay in the app instead of on the web? Yes. Lift Pro is also sold inside the iPhone app through the App Store, where Apple handles billing and renewals. Buying on this site costs less, and either way the same account is Pro on both iPhone and web. What happens when I cancel Lift Pro? Pro stays on until the end of the period you paid for. After that the app goes back to the free version: you keep all your data, but sessions older than 30 days, charts beyond 4 weeks, best lifts beyond your top 3, older muscle maps and sync are locked until you subscribe again. Lifetime never expires. How do refunds work? App Store purchases are refunded by Apple through reportaproblem.apple.com . Apple handles those, we cannot refund them ourselves. Web purchases are billed by Stripe: email hi@productshake.com with the email you signed in with and we handle the refund through Stripe. What does Lift read from Apple Health? Only workouts and heart rate, and only after you allow it. Lift reads watch workouts to show heart rate and calories on your sessions, and writes finished sessions back as strength workouts. Raw Health data stays on your phone; with sync on, a per-session summary (average and peak heart rate, calories, duration) is stored with that session so the dashboard can show it. Where is my data stored, and can I get it out? Without an account everything is on your iPhone. With Lift Pro sync, plans and sessions are stored on our servers in Europe so the dashboard can show them. You can delete your account and all synced data from the dashboard or from the Me tab, and you can ask for a copy of your data at hi@productshake.com. Does Lift work on Android or the Apple Watch itself? Lift is an iPhone app with a web dashboard that works in any browser. There is no Android app and no standalone watch app; the Apple Watch integration uses the workout you record with the built-in Workout app. Can I add an exercise that is missing? Yes. Create a custom exercise, name it and pick its primary and helper muscles. It then counts on the muscle map like any other. If you think a built-in exercise has the wrong muscles, tell us and we fix it for everyone. Lift: Workout & Gym Tracker Next Sunday, know what you trained. Free on iPhone. Lift Pro from $4.99 a month on the web, less than in the app, and the same account works everywhere. Coming soon to the App Store See plans Sign in --- ## Lift vs Fitbod: a logger with a muscle map vs an AI coach · Lift: Workout & Gym Tracker URL: https://lift.productshake.com/compare/lift-vs-fitbod/ Lift vs Fitbod: a logger with a muscle map vs an AI coach · Lift: Workout & Gym Tracker Lift Workout & Gym Tracker Sign in Open dashboard Account Sign in Open dashboard Get the app Lift for iPhone Help Support Comparison Lift vs Fitbod Fitbod builds each workout for you from your equipment, goals and how recovered each muscle is. Lift tracks a plan you chose and shows the result on a muscle map. They are different products at different prices. Here is the honest comparison, as of September 2026. Prices as of September 2026 Facts from each app's listing Lift pricing Jump to the table Side by side Lift and Fitbod , feature by feature. About Fitbod: Fitbod is an AI-coached training app for iOS and Android. It generates every workout from your available equipment, goals and a per-muscle recovery model, and shows a recovery map of the body. Pricing is subscription only, with a seven-day trial and no free tier after it. Feature Lift Fitbod Price (monthly / annual / lifetime) $4.99 / $29.99 / $84.99 on the web; also sold in the app through the App Store monthly / annual / lifetime $15.99 / $95.99 / none Free version Unlimited logging, two plans, this week's muscle map, last 30 days of sessions, 4 weeks of charts, top 3 best lifts None after the trial; all features need a subscription Free trial No trial; free version has no time limit 7 days on both plans Workout generation No; you choose a template or build a plan Yes; every workout generated from equipment, goals and recovery Muscle visualisation Front and back body coloured by effective sets per week, plus last-trained view Muscle recovery map used to plan the next workout Rest timer Live Activity on the lock screen and Dynamic Island In-app rest timer Apple Watch Reads heart rate and calories from the watch workout via Apple Health; no watch app Apple Watch app Web Full dashboard with sync and billing No web app Lower price on the web Yes, web checkout costs less than buying in the app App Store and Google Play only Platforms iPhone (iOS 17+) and web iPhone, Android, Apple Watch Prices are US prices as of September 2026 : Lift's web prices, and each rival's own App Store listing or pricing page. Features change; if something here is out of date, write to hi@productshake.com and we will correct it. Two different jobs Fitbod answers “what should I do today?” by generating the workout. You tell it the equipment you have and how long you have, and it picks exercises, sets and weights, adjusting for which muscles it thinks are recovered. Lift answers “what did I do this week, and what is missing?” You pick the plan, log the sets, and the muscle map shows the result. That difference explains the price gap. Fitbod is $15.99 a month or $95.99 a year, with no lifetime option and no free version once the seven-day trial ends. Lift is $4.99 a month or $29.99 a year on the web, $84.99 for life, and the free version has no time limit. Both draw a body Fitbod's recovery map shows how fresh each muscle is so the next workout can target it. Lift's map shows effective sets per muscle for the week, and a last-trained view that plays a similar role: the coldest muscle is the one to train. The difference is who decides. Fitbod uses its map to pick your workout; Lift shows you its map and lets you pick. Following a programme If you run a set programme, a 5/3/1 cycle or a coach's plan, Fitbod's generated workouts can get in the way, though it does allow manual edits. Lift is built for that case: the plan is yours, Lift just makes logging it fast and shows whether the week matched it. Push Pull Legs or Upper/Lower templates are included. Web and watch Fitbod has an Apple Watch app and an Android app but no web version. Lift has a web dashboard and iPhone app but no Android or watch app; it reads heart rate from the watch workout you record with Apple's own Workout app. Pick Lift if You already know what you want to train and want to log it fast You want a free version without a clock You want a web dashboard and a lower web price Pick Fitbod if You want workouts generated for you every session You train with variable equipment and want the app to adapt You use Android or want a watch app Sources apps.apple.com/us/app/id1041517543 · fitbod.me Keep comparing Other comparisons. Comparison Lift vs Hevy Prices, free tiers and features side by side, as of September 2026. Compare Comparison Lift vs Strong Prices, free tiers and features side by side, as of September 2026. Compare Pricing Lift Pro plans Web prices, what is free, and how checkout works. See plans Muscle map Workout log Rest timer Training plans Apple Watch Web dashboard Lift: Workout & Gym Tracker Next Sunday, know what you trained. Free on iPhone. Lift Pro from $4.99 a month on the web, less than in the app, and the same account works everywhere. Coming soon to the App Store See plans Sign in --- ## Lift vs Hevy: muscle map, price and features compared · Lift: Workout & Gym Tracker URL: https://lift.productshake.com/compare/lift-vs-hevy/ Lift vs Hevy: muscle map, price and features compared · Lift: Workout & Gym Tracker Lift Workout & Gym Tracker Sign in Open dashboard Account Sign in Open dashboard Get the app Lift for iPhone Help Support Comparison Lift vs Hevy Hevy is one of the most popular gym logs on the App Store, with a social feed, an Android app and a low Pro price. Lift is a smaller, iPhone-first tracker built around the muscle map. Here is how they line up, with prices as of September 2026. Prices as of September 2026 Facts from each app's listing Lift pricing Jump to the table Side by side Lift and Hevy , feature by feature. About Hevy: Hevy is a workout logger for iOS and Android with a social feed where friends can follow each other's workouts. The free version allows four routines and seven custom exercises with three months of graphs. Hevy Pro removes those limits and adds unlimited routines, graphs and body measurements. It has an Apple Watch app and a web app at hevy.com. Feature Lift Hevy Pro price (monthly / annual / lifetime) $4.99 / $29.99 / $84.99 on the web; also sold in the app through the App Store monthly / annual / lifetime $2.99 / $23.99 / $74.99 Free version Unlimited logging, two plans, this week's muscle map, last 30 days of sessions, 4 weeks of charts, top 3 best lifts Unlimited logging, 4 routines, 7 custom exercises, 3 months of graphs Free trial No trial; free version has no time limit None; free tier instead Muscle visualisation Front and back body coloured by effective sets per week, plus last-trained view Muscle recovery view and per-muscle set counts in Pro Rest timer Live Activity on the lock screen and Dynamic Island In-app rest timer with notifications Apple Watch Reads heart rate and calories from the watch workout via Apple Health; no watch app Dedicated Apple Watch app for logging sets Web Full dashboard with sync and billing Web app at hevy.com Lower price on the web Yes, web checkout costs less than buying in the app Same price on web and app Social features None Feed, follow friends, share workouts Platforms iPhone (iOS 17+) and web iPhone, Android, Apple Watch, web Exercise library 876, each tagged with primary and helper muscles; custom exercises Large library with videos; custom exercises limited to 7 on free Prices are US prices as of September 2026 : Lift's web prices, and each rival's own App Store listing or pricing page. Features change; if something here is out of date, write to hi@productshake.com and we will correct it. Where they agree Both apps are loggers first. You pick a routine, tap through sets with previous numbers shown, and rest between them with a timer. Both keep history and best lifts, both have a web version, and both offer a lifetime purchase rather than subscription-only pricing. If you already log consistently, either will keep doing that job. Where they differ The centre of the app. Hevy's home screen is a feed: your workouts and, if you follow people, theirs. Lift's home screen is the week and the body. Hevy shows per-muscle set counts and a recovery view inside Pro; Lift makes the muscle map the main screen, free, with the front and back drawn side by side and a day-by-day playback. Platforms. Hevy runs on Android and has its own Apple Watch app for logging from the wrist. Lift is iPhone and web only, and uses the watch workout you already record rather than a watch app. If you train with Android friends or want to log without touching your phone, Hevy covers that and Lift does not. Price. Hevy Pro is cheaper on every tier. Lift's web price is $2 a month more, and the annual plan is $6 above Hevy's. Hevy's free tier caps routines at four; Lift's caps plans at two but includes the muscle map for the current week. Rest timer. Both have one. Lift's runs as a Live Activity on the lock screen and in the Dynamic Island so the phone can stay locked. Pick Lift if You want to see the week as a body, not a feed You train iPhone-only and want the lock-screen timer You would rather pay on the web at a lower price Pick Hevy if You or your training partners use Android You want a social feed and to follow friends You want to log sets from an Apple Watch app You want the lowest Pro price Sources apps.apple.com/us/app/hevy-workout-tracker-gym-log/id1458862350 · www.hevyapp.com Keep comparing Other comparisons. Comparison Lift vs Strong Prices, free tiers and features side by side, as of September 2026. Compare Comparison Lift vs Fitbod Prices, free tiers and features side by side, as of September 2026. Compare Pricing Lift Pro plans Web prices, what is free, and how checkout works. See plans Muscle map Workout log Rest timer Training plans Apple Watch Web dashboard Lift: Workout & Gym Tracker Next Sunday, know what you trained. Free on iPhone. Lift Pro from $4.99 a month on the web, less than in the app, and the same account works everywhere. Coming soon to the App Store See plans Sign in --- ## Lift vs Strong: which gym log fits how you train · Lift: Workout & Gym Tracker URL: https://lift.productshake.com/compare/lift-vs-strong/ Lift vs Strong: which gym log fits how you train · Lift: Workout & Gym Tracker Lift Workout & Gym Tracker Sign in Open dashboard Account Sign in Open dashboard Get the app Lift for iPhone Help Support Comparison Lift vs Strong Strong has been a reference gym log on iPhone for over a decade: fast, dependable, and focused on the numbers. Lift shares the fast-logging goal and adds a muscle map and a web dashboard. Prices as of September 2026. Prices as of September 2026 Facts from each app's listing Lift pricing Jump to the table Side by side Lift and Strong , feature by feature. About Strong: Strong is a workout logger for iOS and Android with a long track record. The free version allows three routines and unlimited logging. Strong Pro unlocks unlimited templates, body measurements, charts and the plate calculator. It has an Apple Watch app and no web app. Feature Lift Strong Pro price (monthly / annual / lifetime) $4.99 / $29.99 / $84.99 on the web; also sold in the app through the App Store monthly / annual / lifetime $4.99 / $29.99 / $99.99 a 6-month plan at $19.99 also exists Free version Unlimited logging, two plans, this week's muscle map, last 30 days of sessions, 4 weeks of charts, top 3 best lifts Unlimited logging, 3 routines Free trial No trial; free version has no time limit None stated Muscle visualisation Front and back body coloured by effective sets per week, plus last-trained view Charts per exercise and body measurements; no muscle map Rest timer Live Activity on the lock screen and Dynamic Island In-app rest timer with notifications Apple Watch Reads heart rate and calories from the watch workout via Apple Health; no watch app Dedicated Apple Watch app Web Full dashboard with sync and billing No web app Lower price on the web Yes, web checkout costs less than buying in the app App Store only Platforms iPhone (iOS 17+) and web iPhone, Android, Apple Watch Exercise library 876, each tagged with primary and helper muscles; custom exercises Large library; custom exercises Plate calculator No Yes, in Pro Prices are US prices as of September 2026 : Lift's web prices, and each rival's own App Store listing or pricing page. Features change; if something here is out of date, write to hi@productshake.com and we will correct it. Where they agree Both apps are built for logging quickly between sets, with previous numbers shown and a rest timer. Both keep a full history with best lifts. Pricing is close: Lift on the web is $4.99 a month or $29.99 a year, the same as Strong's monthly and annual tiers, and Lift's lifetime is $84.99 against Strong's $99.99. Strong's free tier allows three routines; Lift's allows two plans. Where they differ What you see after training. Strong shows progress as charts per exercise, plus body measurements in Pro. Lift shows the week on a muscle map , front and back, and the charts sit behind it. If you think in exercises, Strong's view is direct. If you think in muscles and balance, Lift's is. Web. Strong has no web app; everything lives on the phone and watch. Lift Pro syncs to a web dashboard where you can review months of history and edit plans. Lift also sells Pro on the web, where it costs less than in the app. Watch and Android. Strong has an Apple Watch app for logging from the wrist and an Android app. Lift has neither; it reads heart rate from the watch workout you record with Apple's Workout app, and it is iPhone-only. Small tools. Strong Pro includes a plate calculator and body measurements. Lift tracks body weight but does not have a plate calculator. Pick Lift if You want a muscle map and a web dashboard You want a rest timer that lives on the lock screen You want the option to pay less on the web Pick Strong if You log from an Apple Watch or use Android You want the plate calculator and body measurements You prefer a decade-old app with a long track record Sources apps.apple.com/us/app/strong-workout-tracker-gym-log/id464254577 · www.strong.app Keep comparing Other comparisons. Comparison Lift vs Hevy Prices, free tiers and features side by side, as of September 2026. Compare Comparison Lift vs Fitbod Prices, free tiers and features side by side, as of September 2026. Compare Pricing Lift Pro plans Web prices, what is free, and how checkout works. See plans Muscle map Workout log Rest timer Training plans Apple Watch Web dashboard Lift: Workout & Gym Tracker Next Sunday, know what you trained. Free on iPhone. Lift Pro from $4.99 a month on the web, less than in the app, and the same account works everywhere. Coming soon to the App Store See plans Sign in --- ## Apple Watch heart rate and calories on your strength sessions · Lift: Workout & Gym Tracker URL: https://lift.productshake.com/features/apple-watch/ Apple Watch heart rate and calories on your strength sessions · Lift: Workout & Gym Tracker Lift Workout & Gym Tracker Sign in Open dashboard Account Sign in Open dashboard Get the app Lift for iPhone Help Support Apple Watch and Health Your watch tracks the body. Lift tracks the bar. Start a strength workout on your Apple Watch the way you already do. When you finish in Lift, the heart rate, calories and duration from that watch workout appear on the session. No companion app, nothing new to remember. Uses the built-in Workout app Average and peak heart rate Health data stays on the phone Get Lift for iPhone Pricing How the match works Lift does not run on the watch. Instead it asks Apple Health for the workout that overlaps your Lift session in time. When you end the session, Lift finds the matching watch workout, takes average heart rate, peak heart rate, active calories and duration, and shows them on the session summary and in history. If you forgot to start the watch, the session is still complete; it just has no heart-rate line. Writing back to Health Every finished Lift session is written to Apple Health as a traditional strength training workout with its duration. Your Fitness rings and any other app that reads Health see the session. If a watch workout already covers the same time, Lift does not create a duplicate. Permissions, plainly Lift asks for read access to workouts and heart rate, and write access to workouts, once, at the moment you first turn the integration on. You can decline and use every other part of the app. You can change the choice any time in Settings, Privacy & Security, Health. Lift never asks for other Health categories. Where the data goes Raw Health data is read on the phone and stays there. If you use Lift Pro sync, a short per-session summary (average and peak heart rate, calories, duration) is stored with that session so the web dashboard can show it. Heart-rate samples themselves are never uploaded. The privacy policy spells this out. Why heart rate on a lifting log It is not a fitness score. It is context. The same session at a lower average heart rate a month later is a sign of fitness. A very high peak on a set you thought was easy is a sign to check your bracing. Rest periods in the rest timer are where you see recovery between sets, and over time, whether ninety seconds is really enough. In practice What you get on the session. Average and peak heart rate From the watch workout that overlaps the session. Shown in the summary and in history. Active calories and duration Apple's numbers, not an estimate from your sets. Sessions in your rings Finished sessions land in Apple Health as strength training, without duplicates. More of Lift Works with everything else. Feature Muscle map Know which muscles got enough this week and which got nothing. Read more Feature Workout log Last time's weight and reps prefilled. A repeat is one tap. Read more Feature Rest timer Starts on the tick and keeps counting on the lock screen. Read more Training plans Web dashboard Lift vs Hevy Lift vs Strong Lift vs Fitbod Training guides Pricing Lift: Workout & Gym Tracker Wear the watch. Log the sets. Apple Health integration is in the free version. Turn it on from the Me tab. Coming soon to the App Store See plans Sign in --- ## Muscle map: see which muscles you trained this week · Lift: Workout & Gym Tracker URL: https://lift.productshake.com/features/muscle-map/ Muscle map: see which muscles you trained this week · Lift: Workout & Gym Tracker Lift Workout & Gym Tracker Sign in Open dashboard Account Sign in Open dashboard Get the app Lift for iPhone Help Support Muscle map A body that shows what you trained. Charts tell you how much you lifted. The muscle map tells you where. Every set you log lands on the muscles the exercise works, and by the end of the week the front and back body show exactly which groups got enough and which got nothing. 17 muscle groups, front and back Play the week day by day Last-trained view Get Lift for iPhone Pricing How a set becomes colour Each of Lift's 876 exercises has one primary muscle and a short list of helpers. A bench press is primary chest, with shoulders and triceps helping. When you tick a set, the primary muscle gets one full set and each helper gets half. Lift calls the total for a muscle its effective sets for the week. The map then colours each muscle on a ramp from grey, for nothing this week, to bright orange at twelve or more effective sets. Twelve is not a magic number, it is the point where most weekly volume recommendations for growth start, so the map is bright when a muscle has had a proper week. The sets-per-week guide explains where that range comes from. Front and back, because pressing is easy to overcount Most people can name what they did to their chest and arms. Fewer can say how their rear delts or hamstrings did. The back view sits next to the front, at the same scale, so an unbalanced week is visible without reading a single number. If the front glows and the back stays grey, next week starts with rows. Play the week Drag across the day strip above the map and the colour builds from Monday to Sunday. Rest days show as a pause, not a gap, so a Wednesday off does not look like a failure. Watching the map fill is a quick way to notice that a plan front-loads one muscle and leaves another for a day you tend to skip. Last trained Flip the map to the last-trained view and the colours mean time instead of volume: bright for muscles worked today, fading over two weeks to grey. This is the view to check before an unplanned session. Whatever is coldest is the answer to “what should I train?” The same art as the app The body on this page is drawn from the same path data Lift ships with, so what you see here is what you get on the phone and on the web dashboard . Lift Pro keeps every week's map, so you can scroll back through a training block and see how the balance changed. Last trained view Chest, shoulders and triceps today; legs three days ago; calves not for two weeks. 2+ weeks ago Today In practice What people use the map for. Catching a lopsided split Two chest days and one back day shows up as a warm front and a cool back within a fortnight. Choosing the unplanned session The last-trained view answers the question when you have an hour and no plan. Checking a new programme Run a plan for a week and the map shows whether it hits everything you wanted it to. More of Lift Works with everything else. Feature Workout log Last time's weight and reps prefilled. A repeat is one tap. Read more Feature Rest timer Starts on the tick and keeps counting on the lock screen. Read more Feature Training plans Start from a proven split, swap any exercise, tap Start. Read more Apple Watch Web dashboard Lift vs Hevy Lift vs Strong Lift vs Fitbod Training guides Pricing Lift: Workout & Gym Tracker See your own week in colour. Log this week's sessions in Lift and the map draws itself. Free on iPhone. Coming soon to the App Store See plans Sign in --- ## Training plans: Upper/Lower, Push/Pull/Legs, Full Body or your own · Lift: Workout & Gym Tracker URL: https://lift.productshake.com/features/plans/ Training plans: Upper/Lower, Push/Pull/Legs, Full Body or your own · Lift: Workout & Gym Tracker Lift Workout & Gym Tracker Sign in Open dashboard Account Sign in Open dashboard Get the app Lift for iPhone Help Support Training plans Start from a split that works. Make it yours. Choose a plan and Lift fills in the days and exercises. Swap anything, add a day, drop one. Every exercise in the plan knows which muscles it works, so the muscle map can tell you whether the plan on paper matches the week you trained. 876 exercises Reminders on training days Muscles tagged on every exercise Get Lift for iPhone Pricing The templates Lift ships with the splits most people end up on: Upper/Lower over four days, Push/Pull/Legs over three or six, Full Body over three, and a 5/3/1 style plan built around four main lifts. Each template comes with sensible exercises, sets and rest lengths. Pick one in onboarding or from the Train tab, and it is ready to run the same day. Not sure which? Upper/Lower for beginners and Push Pull Legs explained cover the two most common choices. Editing a plan Tap any exercise to swap it for another that works the same muscles, change the target sets, or set its rest time. Add exercises from the library by name or by muscle, drag to reorder, and add or remove days. A plan is a list of days, and a day is a list of exercises. There is no hidden structure to fight. Your own plan from scratch Start with an empty plan, name the days and add exercises. If your programme has A and B weeks, make them two plans and switch between them. The free version keeps two plans; Lift Pro keeps as many as you like. The exercise library All 876 exercises live in Lift's own database, with instructions and the primary and helper muscles for each. Barbell, dumbbell, machine, cable, kettlebell and bodyweight movements are all there, and you can add your own with the muscles they work. That tagging is what makes the muscle map accurate, so if you think a built-in exercise has the wrong muscles, tell us and it is fixed for everyone. Reminders that respect rest days Turn on reminders and Lift tells you which day is up at the time you choose. On rest days it stays quiet. Miss a day and the plan simply waits; the next session is whatever comes next, not a guilt trip. In practice Plans in practice. Swap without breaking the map Replace an exercise with one that hits the same muscles and the week still balances. Day, not date Plans are ordered days. Train Tuesday instead of Monday and nothing needs fixing. Edit on the web With Pro, plans sync to the dashboard where a keyboard makes bigger edits quicker. More of Lift Works with everything else. Feature Muscle map Know which muscles got enough this week and which got nothing. Read more Feature Workout log Last time's weight and reps prefilled. A repeat is one tap. Read more Feature Rest timer Starts on the tick and keeps counting on the lock screen. Read more Apple Watch Web dashboard Lift vs Hevy Lift vs Strong Lift vs Fitbod Training guides Pricing Lift: Workout & Gym Tracker Pick a plan. Start today. Two plans are free. Lift Pro removes the limit. Coming soon to the App Store See plans Sign in --- ## Rest timer on the lock screen and Dynamic Island · Lift: Workout & Gym Tracker URL: https://lift.productshake.com/features/rest-timer/ Rest timer on the lock screen and Dynamic Island · Lift: Workout & Gym Tracker Lift Workout & Gym Tracker Sign in Open dashboard Account Sign in Open dashboard Get the app Lift for iPhone Help Support Rest timer Rest without staring at your phone. The rest timer starts itself when you tick a set. Lock your phone and it is still there, counting down on the lock screen and in the Dynamic Island. When time is up you feel it, so you can look at the room instead of the clock. Starts on the tick Lock screen Live Activity Nudge when time is up Get Lift for iPhone Pricing Why the timer lives outside the app Most rest timers stop being useful the moment you lock your phone or open a message. Lift runs the timer as a Live Activity, the same system iOS uses for a food delivery or a flight. It appears on the lock screen and in the Dynamic Island, keeps counting while Lift is in the background, and does not depend on the app staying open. It starts when the set ends Tick a set in the workout log and the countdown begins. No separate button. The default rest length is yours to set, and each exercise can override it: ninety seconds for curls, three minutes for squats. Tap the timer to add thirty seconds or skip the rest when the rack is about to be taken. When it hits zero You get a notification with a short haptic, so the phone in your pocket is enough. The Live Activity shows the next set with the weight and reps prefilled, so you know what you are walking back to before you unlock. A session that survives interruptions A live session in Lift is written to disk as you go. Take a call, switch apps, or let the screen go dark for ten minutes and the session, the current exercise and the timer are exactly where you left them. If the timer expired while you were away, the notification is waiting and the next set is ready. Works with the rest of Lift Rest time is part of the session record, so the summary shows how long you trained and how much of that was rest. Over a training block that is a useful number: shorter rests with the same weights is progress too. If you track heart rate with an Apple Watch , the rest periods are where you see it recover. In practice Rest, handled. Per-exercise rest length Short for isolation work, long for heavy compounds. Set once, remembered. On the lock screen Live Activity on every iPhone running iOS 17; in the Dynamic Island on iPhone 14 Pro and later. Haptic and notification A nudge, not an alarm. Silence it in Settings if the buzz is enough. More of Lift Works with everything else. Feature Muscle map Know which muscles got enough this week and which got nothing. Read more Feature Workout log Last time's weight and reps prefilled. A repeat is one tap. Read more Feature Training plans Start from a proven split, swap any exercise, tap Start. Read more Apple Watch Web dashboard Lift vs Hevy Lift vs Strong Lift vs Fitbod Training guides Pricing Lift: Workout & Gym Tracker Tick the set. Walk away. The rest timer is in the free version of Lift. No account needed. Coming soon to the App Store See plans Sign in --- ## Web dashboard: your training on a bigger screen · Lift: Workout & Gym Tracker URL: https://lift.productshake.com/features/web-dashboard/ Web dashboard: your training on a bigger screen · Lift: Workout & Gym Tracker Lift Workout & Gym Tracker Sign in Open dashboard Account Sign in Open dashboard Get the app Lift for iPhone Help Support Web dashboard Everything from the phone, on a screen you can lean back from. The dashboard is the same account in a browser. Every session, plan and weekly muscle map is there, plus the things a bigger screen is better at: reviewing a month of training, editing plans with a keyboard and managing your subscription. Any browser, no install Syncs with the iPhone app Manage Lift Pro Get Lift for iPhone Pricing app.lift.productshake.com Signing in Go to app.lift.productshake.com and sign in with Apple or Google, the same way you sign in on the phone. There is no separate password. The first time you sign in from the app, your existing sessions are uploaded and appear in the dashboard within seconds. What is on the overview This week's muscle map , front and back, with the same colours as the phone. Your streak of training weeks, total weight lifted this week against last, and the most recent sessions. Click a session to see every set, the rest times and, if you wore a watch, the heart-rate summary. Sessions and history The sessions page lists everything you have ever logged with filters by plan and by month. Open an exercise to see your best lifts and how the weight moved over time. This is the view for planning the next block: a month of history fits on one screen in a way it never does on a phone. Plans, with a keyboard Plans sync both ways. Rearrange days, swap exercises and adjust sets on the dashboard and the changes are on your phone before you reach the gym. Bigger edits, like rebuilding a six-day Push/Pull/Legs plan, are simply faster with a keyboard and a wide screen. Account and billing The account page shows your Lift Pro status whichever way you paid: subscriptions bought on the web are managed here through Stripe, and App Store subscriptions show as active with a pointer to your Apple ID settings. You can delete your account and all synced data from the same page. Lift Pro and the web Sync and the dashboard are part of Lift Pro. Choosing a plan on the pricing page takes you to the dashboard sign-in, opens checkout for that plan, and returns you to the dashboard with Pro active. Open the iPhone app, sign in with the same account, and it unlocks too. In practice Better on a big screen. A month at a glance Sessions, volume and the map for each week, side by side. Billing in one place See your Lift Pro status whichever way you paid, and manage a web subscription through Stripe. Billing in one place Web subscriptions managed through Stripe; App Store subscriptions shown as active. More of Lift Works with everything else. Feature Muscle map Know which muscles got enough this week and which got nothing. Read more Feature Workout log Last time's weight and reps prefilled. A repeat is one tap. Read more Feature Rest timer Starts on the tick and keeps counting on the lock screen. Read more Training plans Apple Watch Lift vs Hevy Lift vs Strong Lift vs Fitbod Training guides Pricing Lift: Workout & Gym Tracker Open the dashboard. Same account, bigger picture. Sign in with Apple or Google at app.lift.productshake.com. Coming soon to the App Store See plans Sign in --- ## Workout log: one tap per set, history and best lifts · Lift: Workout & Gym Tracker URL: https://lift.productshake.com/features/workout-log/ Workout log: one tap per set, history and best lifts · Lift: Workout & Gym Tracker Lift Workout & Gym Tracker Sign in Open dashboard Account Sign in Open dashboard Get the app Lift for iPhone Help Support Workout log Logging that gets out of the way between sets. You have about ninety seconds between sets. Lift uses two of them. Each set arrives prefilled with what you did last time, so a repeat is one tap and a personal best is one number changed. Prefilled from last session Best lift per exercise Full history with Pro Get Lift for iPhone Pricing Start from the plan, or from anywhere Tap Start on today's training day and the session opens with the exercises in order. Not following the plan today? Start an empty session and add exercises as you go, by name or by muscle. Every exercise comes with a step-by-step guide and, where available, a short animation, so an unfamiliar movement is one tap away. Either way the session ends up in the same history and on the same muscle map . One tap per set Every set shows the weight and reps from the last time you did that exercise. If you match it, tick it. If you beat it, change the number and tick. The rest timer starts on the tick, so there is nothing else to press. Made a mistake? Tap a set to edit it, swipe to delete it, or reset the whole exercise. Nothing is locked in until you finish the session. Units and increments that match your gym Choose kilograms or pounds once. Weight steppers move in the increments your plates come in, and you can type any value. Reps and weight are both saved per set, so a drop set or a back-off set is just another row. The summary you actually read Finish a session and Lift shows total volume, the sets that beat your previous best, how long you trained and which muscles the session hit. If you wore an Apple Watch , heart rate and calories are there too. The summary is also where you notice a session was shorter or lighter than usual, which is the moment to decide whether that was deliberate. History and best lifts Every session is kept with its date, exercises and sets. Open any exercise and see your best set ever, your best in the last month, and how the weight has moved. The Progress tab adds weeks in a row, total weight lifted per week and your body-weight trend from the entries you log. The free version keeps the last 30 days of sessions, 4 weeks of charts and your top 3 best lifts; Lift Pro keeps everything and syncs it to the dashboard . In practice Small things that add up. Edit, delete, reset Any set can be changed until you finish. Wrong weight typed in? Two taps. Personal bests, marked A set that beats your previous best gets marked in the summary and in history. Same log on the web With Pro, every session is on the dashboard within seconds, ready to review. More of Lift Works with everything else. Feature Muscle map Know which muscles got enough this week and which got nothing. Read more Feature Rest timer Starts on the tick and keeps counting on the lock screen. Read more Feature Training plans Start from a proven split, swap any exercise, tap Start. Read more Apple Watch Web dashboard Lift vs Hevy Lift vs Strong Lift vs Fitbod Training guides Pricing Lift: Workout & Gym Tracker Your next session, prefilled. Log the first workout in Lift and the second one is already half done. Coming soon to the App Store See plans Sign in --- ## Training guides: sets per week, splits and reading a muscle map · Lift: Workout & Gym Tracker URL: https://lift.productshake.com/guides/ Training guides: sets per week, splits and reading a muscle map · Lift: Workout & Gym Tracker Lift Workout & Gym Tracker Sign in Open dashboard Account Sign in Open dashboard Get the app Lift for iPhone Help Support Training guides Train with a plan you understand. Plain explanations of the questions that come up once you start logging: how many sets a muscle needs in a week, which split fits your schedule, and what the colours on the map are telling you. 4 guides Splits and weekly volume Reading the muscle map Volume · 4 September 2026 · 4 min read How many sets per muscle per week? The 10 to 20 hard sets a week most research points to, how to count a set that hits several muscles, and how to tell from your own log when you are under or over. Read the guide Splits · 3 min Push Pull Legs explained What a Push Pull Legs split is, why it works, the three-day and six-day versions, which exercises go where, and the mistakes that leave the back half of the body behind. Read Splits · 4 min Upper/Lower split for beginners Why a four-day Upper/Lower split is the best first programme for most people, a full week with exercises and sets, how to progress, and what to do when life eats a training day. Read Muscle map · 4 min How to read a muscle map What the colours on a training muscle map mean, how sets from compound lifts are shared between muscles, how to use the front and back views, and the three patterns worth acting on. Read Muscle map Workout log Rest timer Training plans Apple Watch Web dashboard Pricing Lift: Workout & Gym Tracker Read the guide, then log the session. Lift turns the sets into a muscle map so you can see whether the plan you read about is the week you trained. Coming soon to the App Store See plans Sign in --- ## How many sets per muscle per week? · Lift: Workout & Gym Tracker URL: https://lift.productshake.com/guides/how-many-sets-per-muscle-per-week/ How many sets per muscle per week? · Lift: Workout & Gym Tracker Lift Workout & Gym Tracker Sign in Open dashboard Account Sign in Open dashboard Get the app Lift for iPhone Help Support Volume How many sets per muscle per week? The 10 to 20 hard sets a week most research points to, how to count a set that hits several muscles, and how to tell from your own log when you are under or over. 4 September 2026 4 min read Ask ten lifters how many sets a muscle needs in a week and you will get ten numbers. The research is less scattered than the gym floor. For most people training for muscle, somewhere between 10 and 20 hard sets per muscle per week is where growth is reliable, with the low end plenty for a beginner and the high end useful for a muscle you are trying to bring up. This guide explains where that range comes from, how to count a set, and how to know which end you are on. What counts as a set A set counts when it is taken close to failure with reasonable form: the last one or two reps were hard and you could not have done more than two or three more. Warm-ups do not count. Sets of five at a weight you could do for twelve do not count. This is why the range is wide: a set of eight where the last rep barely moves is worth more than a set of eight you could have doubled. Sets also count toward more than one muscle. A bench press is a chest exercise, but your front shoulders and triceps are working too. The simplest way to handle this is the one Lift uses on its muscle map: a set counts fully for the primary muscle and half for each helper . Three sets of bench press are three sets for chest, one and a half for shoulders and one and a half for triceps. Count this way and your arms usually turn out to be getting more work than you thought. Why 10 to 20 Meta-analyses of resistance training studies show a dose-response: more weekly sets, more growth, up to a point. Below about ten hard sets a week a muscle grows, but slowly. Between ten and twenty the gain per extra set is clear. Above twenty the return per set shrinks and recovery starts to bite, especially for big compound lifts. Individual studies find people responding well to more, but they tend to be experienced lifters running short blocks, not a permanent setting. For a beginner the low end is right. Ten sets a week for a muscle, split across two sessions, is enough to see the weight go up for months. Adding sets before you have exhausted that progress just adds fatigue. Frequency changes what a set is worth Twenty sets of chest in one session is not the same as ten on Monday and ten on Thursday. After eight to ten hard sets for one muscle in a session, the later sets are done tired and are worth less. Spreading the same weekly volume over two or three days keeps each set high quality. This is the main argument for an Upper/Lower split or Push Pull Legs over a body-part day: every muscle gets hit at least twice. Reading it off your own log You do not need a study to find your number. You need a log and a few weeks. Pick a muscle and count its effective sets for the week, helpers at half. If the weight or reps on its main exercise have gone up in the last three weeks, the volume is working. Leave it. If nothing has moved for three weeks and you are sleeping and eating normally, add two sets a week for that muscle and hold for another three weeks. If you are constantly sore, joints ache, or the weights are going down, cut a quarter of the sets for two weeks. Lift's muscle map does the counting for you: each muscle is coloured by its effective sets for the week, grey at zero and bright orange at twelve or more. A muscle that stays pale for weeks while its neighbours glow is the one that needs sets, not the one that is already bright. The muscles people undercount Three groups reliably end up below ten sets on a plan that looks balanced on paper: Hamstrings. Squats and leg press barely touch them. They need their own work: Romanian deadlifts, leg curls, hip thrusts. Rear shoulders and upper back. Pressing gets counted; rowing gets skipped. If the back view of your map is grey, add rows and face pulls. Calves. Almost nothing helps them indirectly. Two or three sets at the end of a leg day is enough to keep them on the map. A starting point For a general plan, aim for about 12 effective sets per major muscle per week , spread over two sessions, and adjust from your log. Legs and back can take more, arms usually get plenty from compound helpers, and calves and abs need a few direct sets each. Write it down, train it for six weeks, and let the numbers on the bar tell you which direction to move. Written by the Lift team. General training information, not medical advice. If you have an injury or a health condition, talk to a professional before changing your programme. Keep reading More guides. Splits · 3 min Push Pull Legs explained What a Push Pull Legs split is, why it works, the three-day and six-day versions, which exercises go where, and the mistakes that leave the back half of the body behind. Read Splits · 4 min Upper/Lower split for beginners Why a four-day Upper/Lower split is the best first programme for most people, a full week with exercises and sets, how to progress, and what to do when life eats a training day. Read Muscle map · 4 min How to read a muscle map What the colours on a training muscle map mean, how sets from compound lifts are shared between muscles, how to use the front and back views, and the three patterns worth acting on. Read All guides Lift: Workout & Gym Tracker Put the guide on the map. Log the week in Lift and see whether the plan you read about is the week you trained. Coming soon to the App Store See plans Sign in --- ## How to read a muscle map · Lift: Workout & Gym Tracker URL: https://lift.productshake.com/guides/how-to-read-a-muscle-map/ How to read a muscle map · Lift: Workout & Gym Tracker Lift Workout & Gym Tracker Sign in Open dashboard Account Sign in Open dashboard Get the app Lift for iPhone Help Support Muscle map How to read a muscle map What the colours on a training muscle map mean, how sets from compound lifts are shared between muscles, how to use the front and back views, and the three patterns worth acting on. 1 September 2026 4 min read A muscle map is a picture of your training week drawn on a body. Each muscle is coloured by how much work it did, so instead of scrolling through sessions you look at one image and see what you trained and what you missed. This guide explains how the map in Lift is built and what to do with what it shows. What the colour means In the default view, colour is effective sets this week . Grey means no sets. The warmer the colour, the more sets, up to bright orange at twelve or more. Twelve is where most weekly-volume research starts to see reliable growth, so a bright muscle has had a proper week. Read more in how many sets per muscle per week . The week resets on Monday. Rest days do not change the colours; they only stop them rising. So a map that looks the same on Wednesday as it did on Tuesday is a rest day, not a problem. How a set is shared Most exercises work several muscles, and the map has to decide how to share the credit. Lift uses a simple rule: a set counts as one set for the primary muscle and half a set for each helper . Three sets of bench press: 3 for chest, 1.5 for front shoulders, 1.5 for triceps. Three sets of barbell rows: 3 for upper back, 1.5 for biceps, 1.5 for rear shoulders. Three sets of squats: 3 for quads, 1.5 for glutes, 1.5 for adductors. This is why arms often look warmer than you expect after a week with no curls: every press and row has been feeding them. It is also why hamstrings often look cold after a leg day built on squats and leg press. Neither of those movements gives hamstrings much, so they need their own exercise to show up. Every one of the 876 exercises in Lift has its primary and helper muscles set. Custom exercises use whatever muscles you give them. Front and back The map shows the front and back of the body at the same scale, side by side. Read them together. Most people can list what they did to the front; the back view is where the gaps are. A healthy week looks roughly balanced: chest and upper back at similar warmth, quads and hamstrings both showing colour, front and rear shoulders not wildly apart. A front that glows over a grey back is the most common pattern and the one most worth fixing, because it is how shoulders start to hurt. The last-trained view Switch the map to last trained and colour means time instead of volume: bright for muscles trained today, fading to grey over two weeks. This is the view for the unplanned session. Walk into the gym with no plan, open the map, and train whatever is coldest. It is also the quickest way to spot a muscle that has quietly dropped off the plan; if calves have been grey for three weeks, that is the answer. Three patterns to act on One bright muscle, its partner grey. Chest bright and upper back grey, or quads bright and hamstrings grey. Add the partner's exercise to the next session, usually a row or a hinge, and drop one set from the bright side. Everything pale on Sunday. Fewer sets than you thought. Either sessions are being cut short or too many sets are stopping well short of hard. Count the sets in your log; if the number is fine, the effort probably is not. Everything bright, weights not moving. Volume is high but progress has stalled for three weeks or more. This is where more is not the answer. Cut sets by a quarter for two weeks and let the weights recover. What the map is not It is not a recovery model, a soreness predictor or a coach. It counts sets and colours muscles. That simplicity is the point: you can check it in the time it takes to unlock your phone, and everything it shows is something you did. Lift Pro keeps every week's map, so you can scroll back through a training block and watch the balance change. The current week is free. Try it Log one session in Lift and look at the map. Then log the rest of the week and look again. The picture of your training that forms is usually different from the one in your head, and that gap is where the next month of progress comes from. The muscle map feature page shows the map in more detail. Written by the Lift team. General training information, not medical advice. If you have an injury or a health condition, talk to a professional before changing your programme. Keep reading More guides. Volume · 4 min How many sets per muscle per week? The 10 to 20 hard sets a week most research points to, how to count a set that hits several muscles, and how to tell from your own log when you are under or over. Read Splits · 3 min Push Pull Legs explained What a Push Pull Legs split is, why it works, the three-day and six-day versions, which exercises go where, and the mistakes that leave the back half of the body behind. Read Splits · 4 min Upper/Lower split for beginners Why a four-day Upper/Lower split is the best first programme for most people, a full week with exercises and sets, how to progress, and what to do when life eats a training day. Read All guides Lift: Workout & Gym Tracker Put the guide on the map. Log the week in Lift and see whether the plan you read about is the week you trained. Coming soon to the App Store See plans Sign in --- ## Push Pull Legs explained · Lift: Workout & Gym Tracker URL: https://lift.productshake.com/guides/push-pull-legs-explained/ Push Pull Legs explained · Lift: Workout & Gym Tracker Lift Workout & Gym Tracker Sign in Open dashboard Account Sign in Open dashboard Get the app Lift for iPhone Help Support Splits Push Pull Legs explained What a Push Pull Legs split is, why it works, the three-day and six-day versions, which exercises go where, and the mistakes that leave the back half of the body behind. 3 September 2026 3 min read Push Pull Legs, or PPL, sorts every exercise by what the muscles are doing. Push days train the muscles that push weight away from you: chest, shoulders, triceps. Pull days train the muscles that pull weight toward you: back, rear shoulders, biceps. Leg days take everything below the hips. Three days cover the whole body, and the muscles that work together train together, so nothing is tired on the wrong day. Why it works Two reasons. First, the grouping is honest about helpers. Your triceps work on every press, so they belong on push day, where the extra isolation set finishes them off rather than pre-fatiguing them the day before chest. Second, recovery lines up: a push day leaves pull muscles fresh, and legs get a full session to themselves. The main trade-off is frequency. On the three-day version each muscle is trained once a week. That is fine to maintain and progress slowly, but most people grow better hitting a muscle twice. That is what the six-day version is for. Three days or six Three days a week (Push, Pull, Legs, with rest days between) suits a busy schedule and beginners who are still building the habit. Each session can be a little longer, five or six exercises, because the muscle then has six days to recover. Six days a week runs the cycle twice: Push, Pull, Legs, rest, Push, Pull, Legs. Every muscle gets two sessions, and each session can be shorter, four or five exercises. This is the version people usually mean when they say PPL, and it is a lot of gym days. If you can manage four or five days, an Upper/Lower split gets you the same twice-a-week frequency with less time. A middle path many use: run the cycle continuously on a rolling basis, Push, Pull, Legs, rest, repeat, ignoring the calendar. Each muscle then comes round every four days. What goes on each day Push. One heavy press (bench press or incline press), one shoulder press, one more chest movement at a different angle (dips, flyes or a machine press), a lateral raise for side shoulders, and a triceps exercise (pushdowns or overhead extensions). Pull. One heavy row (barbell or chest-supported), one vertical pull (pull-ups or lat pulldown), a second row or pulldown variation, a rear-shoulder movement (face pulls or reverse flyes), and a biceps exercise. Deadlifts fit here or on leg day; pick one and keep it there. Legs. A squat pattern (back squat, front squat or hack squat), a hinge for the hamstrings (Romanian deadlift or leg curl), a single-leg or unilateral move (split squats or lunges), leg extensions or leg press for extra quad volume, and calves. Abs go wherever you have four minutes left. The mistake that shows on the muscle map Push day is fun. Pull day is homework. Over a few months many PPL plans drift into an extra press here, a skipped row there. The result is a body that is strong at the front and undertrained at the back: rounded shoulders, a weak upper back, and eventually a shoulder that complains on bench. The fix is a rule: at least as many pull sets as push sets each week , and rows before curls. If you log with Lift, flip the muscle map to the back view at the end of the week. Upper back and rear shoulders should be as warm as the chest on the front view. If they are not, next pull day gets an extra set of rows and next push day loses one. How many sets Using the 10 to 20 sets a week guideline and counting helpers at half, a six-day PPL lands most muscles at 12 to 16 effective sets with four to five exercises per session at three sets each. The three-day version gets there with five or six exercises. You do not need more than that to start; add sets when a lift has not moved in three weeks. Setting it up in Lift Lift's Push Pull Legs template has both versions. Pick three or six days in onboarding or from the Train tab, and the days come filled with the exercises above at three sets each with sensible rest. Swap any exercise for one that hits the same muscles from the library, and the plan is yours. The map will tell you within two weeks whether the pull days are keeping up. Written by the Lift team. General training information, not medical advice. If you have an injury or a health condition, talk to a professional before changing your programme. Keep reading More guides. Volume · 4 min How many sets per muscle per week? The 10 to 20 hard sets a week most research points to, how to count a set that hits several muscles, and how to tell from your own log when you are under or over. Read Splits · 4 min Upper/Lower split for beginners Why a four-day Upper/Lower split is the best first programme for most people, a full week with exercises and sets, how to progress, and what to do when life eats a training day. Read Muscle map · 4 min How to read a muscle map What the colours on a training muscle map mean, how sets from compound lifts are shared between muscles, how to use the front and back views, and the three patterns worth acting on. Read All guides Lift: Workout & Gym Tracker Put the guide on the map. Log the week in Lift and see whether the plan you read about is the week you trained. Coming soon to the App Store See plans Sign in --- ## Upper/Lower split for beginners · Lift: Workout & Gym Tracker URL: https://lift.productshake.com/guides/upper-lower-split-for-beginners/ Upper/Lower split for beginners · Lift: Workout & Gym Tracker Lift Workout & Gym Tracker Sign in Open dashboard Account Sign in Open dashboard Get the app Lift for iPhone Help Support Splits Upper/Lower split for beginners Why a four-day Upper/Lower split is the best first programme for most people, a full week with exercises and sets, how to progress, and what to do when life eats a training day. 2 September 2026 4 min read If you are new to lifting and can train four days a week, an Upper/Lower split is the programme to start with. Two days for everything above the hips, two for everything below. Every muscle is trained twice a week, the sessions are under an hour, and missing a day does not wreck the plan. This guide gives you a complete week and tells you how to run it for the next six months. Why Upper/Lower first Twice a week is the sweet spot. A muscle grows for a day or two after it is trained. Hitting it twice a week means it is almost always in that window, without the recovery problem of hitting it every day. A body-part split (chest Monday, back Tuesday and so on) trains each muscle once. A full-body plan three times a week works too, but the sessions get long once you add enough exercises. Simple to remember. Upper day: push something, pull something, add arms. Lower day: squat something, hinge something, add calves. You will know the plan by heart in two weeks. Forgiving. If Thursday disappears, you have still trained each half of the body once, and you do the missed day next. Nothing needs re-planning. The week Train Monday, Tuesday, Thursday, Friday, or any four days with a rest day after every two. Three sets of each exercise, with 1 to 2 hard reps left in the tank on every set. Upper A Bench press, 6 to 8 reps Seated cable row, 8 to 12 reps Dumbbell shoulder press, 8 to 12 reps Lat pulldown, 8 to 12 reps Lateral raise, 12 to 15 reps Triceps pushdown, 10 to 15 reps Lower A Back squat, 5 to 8 reps Romanian deadlift, 8 to 10 reps Leg press, 10 to 12 reps Leg curl, 10 to 15 reps Standing calf raise, 12 to 15 reps Upper B Incline dumbbell press, 8 to 12 reps Chest-supported row, 8 to 12 reps Pull-ups or assisted pull-ups, 6 to 10 reps Cable flye or machine press, 10 to 15 reps Face pull, 15 to 20 reps Dumbbell curl, 10 to 15 reps Lower B Deadlift or trap-bar deadlift, 5 reps Bulgarian split squat, 8 to 10 each leg Hip thrust, 10 to 12 reps Leg extension, 12 to 15 reps Seated calf raise, 12 to 15 reps Rest two minutes after the first two exercises of each day and ninety seconds after the rest. In Lift the rest timer starts when you tick a set and runs on the lock screen, so you do not have to watch it. How to progress Pick a weight for each exercise that lets you hit the top of the rep range with one or two reps in reserve. Then: Each session, try to add one rep to each set until every set reaches the top of the range. When all three sets hit the top, add the smallest weight step your gym has (2.5 kg on a bar, one plate on a machine) and drop back to the bottom of the range. Repeat. That is the entire method for the first six months. Lift prefills each set with what you did last time, so progress is one number changed. When a lift has not moved for three weeks, add a fourth set to that exercise for a month before changing anything else. Volume check Counting helpers at half, this plan gives most muscles 12 to 15 effective sets a week, inside the 10 to 20 sets range where growth is reliable. Chest and back get direct work four times, quads and hamstrings twice each with big compound lifts, shoulders and arms plenty through helpers plus one isolation move per session. On Lift's muscle map a completed week on this plan lights up nearly the whole body, with calves and abs the palest. If you want them brighter, add a set of each to the end of the lower days. When life gets in the way Three days this week? Do Upper A, Lower A, Upper B and start next week with Lower B. Keep the order rolling; do not skip a day to stay on the calendar. Only 40 minutes? Do the first four exercises of the day and go home. The last two are the least important. Something hurts? Swap the exercise for one that trains the same muscle without the pain: leg press for squats, dumbbell press for barbell. Every exercise in Lift lists its muscles, so a like-for-like swap is easy to find. Setting it up in Lift Choose the Upper/Lower template when you open Lift, or from the Train tab, and this week is ready with sets and rest times filled in. Change any exercise you cannot do at your gym. Then tap Start on Monday and let the log fill in from there. Written by the Lift team. General training information, not medical advice. If you have an injury or a health condition, talk to a professional before changing your programme. Keep reading More guides. Volume · 4 min How many sets per muscle per week? The 10 to 20 hard sets a week most research points to, how to count a set that hits several muscles, and how to tell from your own log when you are under or over. Read Splits · 3 min Push Pull Legs explained What a Push Pull Legs split is, why it works, the three-day and six-day versions, which exercises go where, and the mistakes that leave the back half of the body behind. Read Muscle map · 4 min How to read a muscle map What the colours on a training muscle map mean, how sets from compound lifts are shared between muscles, how to use the front and back views, and the three patterns worth acting on. Read All guides Lift: Workout & Gym Tracker Put the guide on the map. Log the week in Lift and see whether the plan you read about is the week you trained. Coming soon to the App Store See plans Sign in --- ## Licences · Lift: Workout & Gym Tracker URL: https://lift.productshake.com/licences/ Licences · Lift: Workout & Gym Tracker Lift Workout & Gym Tracker Sign in Open dashboard Account Sign in Open dashboard Get the app Lift for iPhone Help Support Legal Licences Open-source software and artwork used in Lift, with their licences. Open-source software and artwork used in Lift. The same notices ship inside the app bundle. react-native-body-highlighter Source: https://github.com/HichamELBSI/react-native-body-highlighter MIT License Copyright (c) 2022 ELABBASSI Hicham Permission is hereby granted, free of charge, to any person obtaining a copy of this software and associated documentation files (the "Software"), to deal in the Software without restriction, including without limitation the rights to use, copy, modify, merge, publish, distribute, sublicense, and/or sell copies of the Software, and to permit persons to whom the Software is furnished to do so, subject to the following conditions: The above copyright notice and this permission notice shall be included in all copies or substantial portions of the Software. THE SOFTWARE IS PROVIDED "AS IS", WITHOUT WARRANTY OF ANY KIND, EXPRESS OR IMPLIED, INCLUDING BUT NOT LIMITED TO THE WARRANTIES OF MERCHANTABILITY, FITNESS FOR A PARTICULAR PURPOSE AND NONINFRINGEMENT. IN NO EVENT SHALL THE AUTHORS OR COPYRIGHT HOLDERS BE LIABLE FOR ANY CLAIM, DAMAGES OR OTHER LIABILITY, WHETHER IN AN ACTION OF CONTRACT, TORT OR OTHERWISE, ARISING FROM, OUT OF OR IN CONNECTION WITH THE SOFTWARE OR THE USE OR OTHER DEALINGS IN THE SOFTWARE. SVGPath Source: https://github.com/nicklockwood/SVGPath MIT License Copyright (c) 2021 Nick Lockwood Permission is hereby granted, free of charge, to any person obtaining a copy of this software and associated documentation files (the "Software"), to deal in the Software without restriction, including without limitation the rights to use, copy, modify, merge, publish, distribute, sublicense, and/or sell copies of the Software, and to permit persons to whom the Software is furnished to do so, subject to the following conditions: The above copyright notice and this permission notice shall be included in all copies or substantial portions of the Software. THE SOFTWARE IS PROVIDED "AS IS", WITHOUT WARRANTY OF ANY KIND, EXPRESS OR IMPLIED, INCLUDING BUT NOT LIMITED TO THE WARRANTIES OF MERCHANTABILITY, FITNESS FOR A PARTICULAR PURPOSE AND NONINFRINGEMENT. IN NO EVENT SHALL THE AUTHORS OR COPYRIGHT HOLDERS BE LIABLE FOR ANY CLAIM, DAMAGES OR OTHER LIABILITY, WHETHER IN AN ACTION OF CONTRACT, TORT OR OTHERWISE, ARISING FROM, OUT OF OR IN CONNECTION WITH THE SOFTWARE OR THE USE OR OTHER DEALINGS IN THE SOFTWARE. free-exercise-db Source: https://github.com/yuhonas/free-exercise-db Exercise animations and thumbnails Source: https://gymvisual.com/ © Gym visual — https://gymvisual.com/ The exercise animations and 180×180 thumbnails shown in Lift and on the web dashboard are © Gym visual and are used at that resolution, with the notice above shown wherever an animation appears. They are not open source and no licence on this page applies to them; their use is governed by Gym visual's Terms and Conditions of Use . Exercises dataset Source: https://github.com/hasaneyldrm/exercises-dataset . Exercise data and instruction translations by Hasan Emir Yıldırım; the media in that repository is covered by the Gym visual notice above, not by this licence. MIT License Copyright (c) 2026 Hasan Emir Yıldırım Permission is hereby granted, free of charge, to any person obtaining a copy of this software and associated documentation and data files (the "Software"), to deal in the Software without restriction, including without limitation the rights to use, copy, modify, merge, publish, distribute, sublicense, and/or sell copies of the Software, and to permit persons to whom the Software is furnished to do so, subject to the following conditions: The above copyright notice and this permission notice shall be included in all copies or substantial portions of the Software. THE SOFTWARE IS PROVIDED "AS IS", WITHOUT WARRANTY OF ANY KIND, EXPRESS OR IMPLIED, INCLUDING BUT NOT LIMITED TO THE WARRANTIES OF MERCHANTABILITY, FITNESS FOR A PARTICULAR PURPOSE AND NONINFRINGEMENT. IN NO EVENT SHALL THE AUTHORS OR COPYRIGHT HOLDERS BE LIABLE FOR ANY CLAIM, DAMAGES OR OTHER LIABILITY, WHETHER IN AN ACTION OF CONTRACT, TORT OR OTHERWISE, ARISING FROM, OUT OF OR IN CONNECTION WITH THE SOFTWARE OR THE USE OR OTHER DEALINGS IN THE SOFTWARE. --- ## Pricing · Lift: Workout & Gym Tracker URL: https://lift.productshake.com/pricing/ Pricing · Lift: Workout & Gym Tracker Lift Workout & Gym Tracker Sign in Open dashboard Account Sign in Open dashboard Get the app Lift for iPhone Help Support Lift Pro Free to train. Pro to remember. The free version logs every set and shows this week's muscle map. Lift Pro keeps every week, every best lift and syncs to the web dashboard. Buy it here and it costs less than in the app, on the same account. $ 4.99 a month, $ 29.99 a year or $ 84.99 once Unlocks Pro in the iPhone app One account, Pro everywhere Choose a plan Open the dashboard Pricing Free to start. Lift Pro when the map earns it. Log every set, keep two plans and see this week's muscle map for free. Lift Pro keeps every week, every best lift and syncs to the web dashboard. Buy it here on the web and it costs less than in the app. Lift Pro, bought on the web Pick a plan, sign in to the dashboard with Apple or Google, and pay with card, Apple Pay or Google Pay. Pro is on the moment payment clears, in the dashboard and in the iPhone app on the same account. Stripe checkout Monthly $ 4.99 per month Costs less than in the app One training block. See whether the map changes how you plan. Choose plan Most chosen Annual $ 29.99 per year Costs less than in the app A year of muscle maps, streaks and history for the price of six months. Choose plan Lifetime $ 84.99 one payment Costs less than in the app Pay once. Every future Lift Pro feature is included. Choose plan Unlimited training plans and sessions Full muscle-map history, week by week Weeks-in-a-row streak and best lifts for every exercise Sync between iPhone and the web dashboard Last-trained view and day-by-day playback on the map Free, for as long as you like Everything you need to train this week The free version has no time limit. It is the full app with a shorter memory: this week's map, the last 30 days of sessions, four weeks of charts. Upgrade when you want to look further back. Log every set, weight and rep Two training plans Muscle map for the current week Rest timer on the lock screen Last 30 days of sessions Charts for the last 4 weeks and your top 3 best lifts Prices in US dollars; local prices are shown at checkout. Subscriptions renew until cancelled from the dashboard account page; lifetime is one payment. Web payments are processed by Stripe. Lift Pro is also sold inside the iPhone app through the App Store. Terms . How web checkout works Choose here, pay in the dashboard, train on the phone. 1 Pick a plan on this page Monthly, annual or lifetime. The link carries your choice to the dashboard. 2 Sign in with Apple or Google The dashboard opens Stripe checkout for the plan you picked. Card, Apple Pay or Google Pay. 3 Pro is on You land back in the dashboard with Lift Pro active. Open Lift on your iPhone, sign in with the same account, and everything is unlocked. Web payments are processed by Stripe; Lift never sees your card number. Manage or cancel the subscription from the dashboard account page. Lift Pro is also sold inside the app through the App Store; a subscription bought there is managed in your Apple ID settings and shows as active in the dashboard. FAQ Billing questions. Do I need an account? No. Lift works fully on your iPhone without signing in. An account, with Apple or Google, is only needed for Lift Pro sync and the web dashboard. Can I pay in the app instead of on the web? Yes. Lift Pro is also sold inside the iPhone app through the App Store, where Apple handles billing and renewals. Buying on this site costs less, and either way the same account is Pro on both iPhone and web. What happens when I cancel Lift Pro? Pro stays on until the end of the period you paid for. After that the app goes back to the free version: you keep all your data, but sessions older than 30 days, charts beyond 4 weeks, best lifts beyond your top 3, older muscle maps and sync are locked until you subscribe again. Lifetime never expires. How do refunds work? App Store purchases are refunded by Apple through reportaproblem.apple.com . Apple handles those, we cannot refund them ourselves. Web purchases are billed by Stripe: email hi@productshake.com with the email you signed in with and we handle the refund through Stripe. Lift: Workout & Gym Tracker Start free. Upgrade when the map earns it. Every plan is the same Lift Pro. Pick the one that fits how long you plan to train. Coming soon to the App Store See plans Sign in Looking for the app's legal terms? Terms of Use and Privacy Policy . --- ## Privacy Policy · Lift: Workout & Gym Tracker URL: https://lift.productshake.com/privacy/ Privacy Policy · Lift: Workout & Gym Tracker Lift Workout & Gym Tracker Sign in Open dashboard Account Sign in Open dashboard Get the app Lift for iPhone Help Support Legal Privacy Policy How Lift handles your training data, Apple Health data, account information and purchases. Last updated: 5 September 2026 · Lift is operated by ProductShake, LLC. Overview On your device Account and sync Apple Health Notifications Purchases What we do not collect Your rights Contact Overview Lift is a strength-training tracker for iPhone. This policy explains what information the app stores, where it is stored, and what you can do with it. The short version: your training stays on your phone unless you sign in, and your Apple Health data is never sold or used for advertising. Information stored on your device Lift works without an account. Everything you log is stored on your iPhone: Training plans and the exercises in them Workout sessions, sets, weights and reps, and rest timer settings Body weight entries Your name or nickname, unit preference, colour and appearance choices, and reminder time This data is not transmitted to us unless you sign in with Lift Pro sync. Deleting the app removes it from the device, and you can request a copy of your synced data at any time by contacting us. Optional account and sync If you choose to sign in with Apple or Google, we store the identifier your sign-in provider gives us, the email address and name it shares (Apple lets you hide your real email address), and the training data listed above so it can stay in sync across your devices and, when available, the web dashboard. This data is stored on servers we operate in the European Union (Germany) and is transmitted over encrypted connections. It is used only to provide the service. You can delete your account, and every record synced with it, from the Me tab in the app. Deletion is immediate and permanent. Apple Health and Apple Watch With your permission, Lift connects to Apple Health (HealthKit) in two directions: Reading: heart rate, active energy and workout duration from workouts you recorded with your Apple Watch or another app, so they can be shown next to the matching Lift session. Writing: the strength-training workouts you finish in Lift, so they count in your Health app and activity rings. Health data is shown only in the app on your device. If you sign in and keep sync on, a per-session summary (average and maximum heart rate, calories and duration) is stored with that session on our servers so it appears on your other devices. Raw samples never leave your phone. Health data is never used for advertising, never sold, and never shared with third parties. You can withdraw Health access at any time in the iPhone Settings app under Health, Data Access & Devices. Lift keeps working without it. Notifications If you allow notifications, Lift schedules local notifications on your device for the end of a rest period and, if you set one, a daily training reminder. These are created on the phone; no notification data is sent to us. Purchases Lift Pro can be bought in the App through Apple's App Store, or on the web dashboard at app.lift.productshake.com with payment processed by Stripe. In both cases we never see or store your card number. A plan bought on either side unlocks Lift Pro everywhere on the same account, and web prices can differ from App Store prices. App Store purchases are processed by Apple. When you sign in, we store a record of your purchase so the same plan works on all your devices; that record contains Apple's transaction identifiers, not payment information. Refunds are handled by Apple under its terms. Web purchases are processed by Stripe, which receives your name, email address and payment details and handles them under its own privacy policy as an independent controller and payment processor. We store the Stripe customer and subscription identifiers and the plan you bought, so the dashboard can show your subscription and the App can unlock. You manage a web subscription (change plan, update card, cancel at period end) from the dashboard's Manage billing page. Refunds for web purchases are handled by us on request at hi@productshake.com . What we do not collect No advertising identifiers, no ad networks No location data No contacts, photos or microphone access No third-party analytics or tracking SDKs inside the app This website sets no cookies and runs no trackers. Data security Data on your device is protected by iOS. Data in transit uses HTTPS with TLS. Access to our servers is limited to what is needed to operate the service. Children Lift is not directed at children under 16, and we do not knowingly collect personal information from them. If you believe a child has created an account, contact us and we will delete it. Your rights Wherever you live, you can: Request a copy of your synced training data by contacting us Delete your account and all synced data from the Me tab Withdraw Apple Health access in iOS Settings Ask us what we hold about you, or ask us to correct or delete it, by email If you are in the European Economic Area or the United Kingdom, these rights are provided under the GDPR and you may also complain to your local data protection authority. Changes to this policy We may update this policy as Lift changes. Significant changes are announced in the app, and the date at the top always shows the current version. Contact Questions about privacy: hi@productshake.com ProductShake · productshake.com --- ## Support · Lift: Workout & Gym Tracker URL: https://lift.productshake.com/support/ Support · Lift: Workout & Gym Tracker Lift Workout & Gym Tracker Sign in Open dashboard Account Sign in Open dashboard Get the app Lift for iPhone Help Support Help Support Answers to common questions about Lift and how to reach us. Write to hi@productshake.com . We answer within two working days, usually faster. Include your iPhone model and iOS version if something is not working. Common questions How do I start training? Open the Train tab and pick a plan. Lift suggests one from what you told it during setup: a full-body plan if you train up to three days a week, an upper and lower body split for four or more. Tap Start today's session, tick each set as you finish it, and press Finish. What do the colours on the muscle map mean? In This week mode, each muscle is coloured by how many sets you gave it: not yet, once, twice, three times, or four or more. In Last trained mode, colour shows how long ago you last trained it. The legend under the body spells it out, and you can tap any muscle for the exercises behind it. Helper muscles count half a set. Does the rest timer keep running when I leave the app? Yes. The countdown is shown on your lock screen and in the Dynamic Island, and a bar at the bottom of every screen brings you back to the session. Allow notifications if you want a sound when rest is over. Where does my Apple Watch heart rate come from? Start a strength workout on your Apple Watch around the same time as your Lift session. When you finish, Lift finds the matching workout in Apple Health and shows average and maximum heart rate, calories and duration on that session. If no matching workout exists, that section is hidden. Health access can be turned on in the Me tab or in iPhone Settings under Health. Do I need an account? No. Lift works fully on your phone. Sign in with Apple or Google only if you want your training on more than one device. How do I delete my data? Delete account is in the Me tab under Account. It removes your account and everything synced with it, immediately and permanently. Deleting the app removes the data stored on the phone. If you want a copy of your synced data first, contact us and we will send it. How do I change or cancel Lift Pro? Subscriptions are managed by Apple: open the iPhone Settings app, tap your name, then Subscriptions. After cancelling, Pro stays active until the end of the period you paid for. To restore a purchase on a new phone, open the Me tab and tap Restore purchases. An exercise I do is missing or has the wrong muscles. Email us the exercise name and what it works. The catalogue holds 876 exercises and we correct and add to it in updates. Contact Email hi@productshake.com . For privacy requests, see the Privacy Policy . --- ## Terms of Use · Lift: Workout & Gym Tracker URL: https://lift.productshake.com/terms/ Terms of Use · Lift: Workout & Gym Tracker Lift Workout & Gym Tracker Sign in Open dashboard Account Sign in Open dashboard Get the app Lift for iPhone Help Support Legal Terms of Use The terms that apply when you use the Lift app and Lift Pro subscriptions. Last updated: 5 September 2026 · Lift is operated by ProductShake, LLC. Acceptance of these terms By downloading, installing or using Lift (the "App"), you agree to these Terms of Use and to our Privacy Policy . If you do not agree, do not use the App. What Lift is Lift is a strength-training tracker. It lets you build training plans, log workouts with a rest timer, and review your progress through a muscle map, streaks, history and best lifts. An account is optional; it adds sync across devices. Lift reads and writes Apple Health data only with your permission, as described in the Privacy Policy. Health and safety Lift is not a medical device and does not provide medical advice. Training plans, muscle-map colours, rest times and heart-rate figures are general information, not a prescription. Consult a qualified professional before starting or changing a training programme, especially if you have a medical condition, an injury, or are pregnant. Stop exercising and seek help if you feel pain, dizziness or shortness of breath. You are responsible for training within your own limits and for using equipment safely. Lift Pro subscriptions Free features The App can be used without paying. Free use includes logging workouts, two plans, the current week's muscle map, the last 30 days of sessions, 4 weeks of charts and your top 3 best lifts. Paid plans Lift Pro unlocks the full App. It is offered as a monthly subscription, an annual subscription, and a one-time lifetime purchase. You can buy it in two places: in the App through Apple's App Store, or on the web dashboard at app.lift.productshake.com with payment processed by Stripe. Prices are shown before you buy, and web prices can differ from App Store prices. A plan bought on either side unlocks Lift Pro everywhere on the same account. Buying in the App (App Store) Payment is charged to your Apple ID when you confirm the purchase. Subscriptions renew automatically for the same period unless you cancel at least 24 hours before the current period ends. Your Apple ID is charged for the renewal within 24 hours before the period ends. The lifetime plan is a single payment and does not renew. Subscriptions are managed by Apple. You can change or cancel them in the iPhone Settings app under your Apple ID, Subscriptions. Refunds are handled by Apple under the App Store terms; we cannot issue refunds for App Store purchases ourselves. Buying on the web (Stripe) Payment is processed by Stripe when you complete checkout in the dashboard. We never see or store your card number. Subscriptions renew automatically for the same period until cancelled. The lifetime plan is a single payment and does not renew. You manage a web subscription from the dashboard's Manage billing page: change plan, update your card, or cancel at the end of the current period. Refunds for web purchases are handled by us on request at hi@productshake.com . When you cancel After cancelling, whichever way you bought, Lift Pro stays active until the end of the period you have already paid for, and no further charges are made. The App then returns to the free features described above; your data is kept. Your account If you sign in, you agree to provide accurate information and to keep your device secure. You may delete your account from the Me tab at any time. We may suspend or close accounts that break these terms or abuse the service. Acceptable use You agree not to reverse engineer, copy or resell the App, not to access it with automated tools, not to upload unlawful content, and not to interfere with the service or other users. Intellectual property The App, its design, text, graphics and software are owned by ProductShake or its licensors. Open-source components and illustrations used under licence are credited in the App under Settings, Licences. Your training data remains yours. Warranty and liability To the maximum extent permitted by law, the App is provided "as is" without warranties of any kind. We do not guarantee that it is error-free or uninterrupted, or that its figures are complete or accurate. We are not liable for injury, loss or damage arising from your use of the App or from decisions you make based on it. Our total liability for any claim is limited to the amount you paid for the App in the twelve months before the claim. Changes We may update the App and these terms. Continued use after a change means you accept the new terms. Material changes are announced in the App. Contact Questions about these terms: hi@productshake.com ProductShake · productshake.com ---