Before you start.

Yes. Tell the plan quiz you are new or returning and it suggests a Full Body program at Foundation, the lightest intensity: two sets per exercise with a few reps to spare while you learn the lifts. Every exercise has a step-by-step guide, so you are never guessing.

Nine. Full Body (two or three days a week), Upper / Lower (four), Push / Pull / Legs (six), and Arnold Split (six) for general training; Bodybuilding (five) for muscle; Strength (four) for the squat, bench press, deadlift, and overhead press; and Athletic (three) and In Season (two) for sport. The quiz asks your goal, your experience, how many days you can train, and how long each session can be, then suggests one.

The three intensities. Foundation uses two sets per exercise with a few reps to spare. Standard is the full plan: most lifts get three sets, stopping 2 or 3 reps short of failure. Advanced adds sets and exercises and goes closer to failure, in five-week blocks that end with a lighter week. Each program offers the intensities that suit it, and you can switch at any time.

The programs are written for a typical gym with dumbbells, barbells, cables, and machines, and suggested swaps cover you when something is taken. Training at home? The library has 119 bodyweight and 25 band exercises for building your own routines.

Anytime. Pick your training days, change the intensity, and swap any exercise for one that does the same job. The quiz only makes suggestions: your program never changes on its own.

Your week first: the week of your year, sessions done against your weekly goal, and the seven days. Then your next workout, the rest of this week's sessions, your own routines, and a bar for every week of your year. The Progress tab has the numbers: the sets and time you put in, how many weeks in a row you have trained, your nutrition targets and weight trend if you use them, a body map of the muscles you worked in the last 7 days, the last 7 days against the 7 before, eight weeks of consistency, how your lifts are moving, and your recent workouts. Rest days never count against you.

Yes, from any of the 336 exercises. The routine check then looks at one routine against eight checks (coverage, overlap, workload, sets, order, rest, reps, and length), based on the limits LIFT52's own programs are built to. It tells you how many checks the routine meets, explains any that miss, and offers fixes such as a swap for an exercise that does the same job. It follows fixed rules and does not know your injuries or your sport, so treat it as a second opinion.

Yes, if you turn reminders on in Settings: on your training days, for weigh-ins, and a recap of your week. They are planned on your device, never sent from a server, and pause on their own if you haven't opened LIFT52 for two weeks.

Choose Full setup when you first open the app and answer a few questions about your body, or answer them later from Settings, Your plan. LIFT52 estimates daily targets for calories, protein, carbs, and fat for your goal: lose fat, keep your weight, or gain muscle, at a pace you choose. Log your weight a few times a week, and every two weeks it checks your trend and adjusts your calories if your weight isn't moving as planned.

No. The targets are estimates for healthy adults, and formulas can be off by about 10 percent for any one person, which is why the check-ins follow your weigh-ins. Check with a doctor before starting a new eating plan, especially if you are pregnant, recovering from an injury, or have a medical condition.

Yes. Log weigh-ins from the Progress tab whenever you like, in kilograms or pounds, and see your trend there. Your answers and weigh-ins stay on your device.

Send a friend an invite link from Team. Once they accept, you both see each other's training days, workout names, sets, time, and how hard you pushed. Weights and notes stay private. You can have up to five buddies, and either of you can end it at any time.

When you save a workout, LIFT52 asks how hard you pushed, from 1 to 10. It's optional, and you can change it later in History. With Team, your buddies and your coach see it next to each session.

Turn on coaching in your Team profile and share your link. Clients who join let you see their full workout logs, including weights and notes, and you can message them, send routines built from the exercise library, and pin form tips to exercises. Coaching will be free while Team is new, for coaches and clients.

Yes. End the link from their page in Team at any time, and the conversation disappears for both of you. Its messages are kept out of sight for 30 days in case of a report, then deleted. You can also block someone, which stops them inviting you again, and report anything that breaks our terms.

No. Open the app and start. Your program, routines, workout history, nutrition targets, and weigh-ins stay on your device, with nothing to sign up for, and everything works offline. The only exception will be Team, the optional way to train with buddies or a coach, which will use Sign in with Apple. Read the privacy policy.

Yes. LIFT52 is free today, with no ads and nothing to buy. Later we may show ads or charge for some features, such as coaching. You will not be charged unless you choose to buy something, and we will say so in the app before anything changes.

Your training stays on your device. LIFT52 counts how the app is used, such as that it was opened or that a workout was finished, without knowing who you are or what you trained. You can turn that off in Settings. The privacy policy has the full list.

LIFT52 is coming soon to the App Store, for iPhone and iPad with iOS 17 or later.