LiftPal Tools
Your training toolkit.
Build a weekly plan, find a split that fits, or solve a specific question at the gym.
Your training plan
Your week, planned.
Choose your goal, time and equipment. Get training days with exercises, sets and reps you can use right away.
Build a workout planExample · 4 training days
For your week
Choose a training style, arrange your sessions or check how much time your plan needs.
Which split fits your days?
If you want to settle the weekly structure first, the split finder gives you a fitting layout and another option.
Find your split ↗Which training style suits you?
Choose what interests you and where you want to practise. Get a starting point and a useful alternative.
Open tool ↗How long will your workout take?
Add up sets, rest periods and exercise changes to see whether your plan fits the time you have.
Open tool ↗For your next set
Quick tools for the gym
Estimate a load, set up the bar, plan warm-up sets, or check weekly volume.
Add weight or add reps?
Check your latest working sets and choose a concrete next step. This progression calculator uses your rep range and the weight increments you have available.Find your next training stepUnderstand strengthEstimate your 1RM
Enter load and reps to see estimated maximal strength and percentage reference loads.Open 1RM estimatorIn the gymLoad the bar
Choose a target, bar, and the plates you have. Get a clear loading for each side.Open plate calculatorReview your weekCount weekly sets
Lay out direct working sets across sessions and see your weekly structure at a glance.Open set overviewBefore your working setsPlan warm-up sets
Enter your working weight and build up to it in practical steps.Open warm-up plannerAt the gymRest and interval timer
Time your rest between sets or alternate between two paces. Choose your intervals and start the timer.Open tool
Strength & sharing
How strong are you?
See your lifts relative to bodyweight and share a card with only the numbers you choose.
Everyday
Small steps that fit your day
Plan your next habit
Choose a reliable cue, a small action and a fallback for busy days. Turn them into a plan for your week.
Open tool ↗Plan your walking week
Add steps on days when a walk fits your routine. Choose your own starting point.
Open tool ↗A short memory task
Remember four numbers, then enter them in reverse order. Try a strategy and see what helps you recall them.
Open tool ↗