Make your own workout plan

Pick the exercises for each day, set the sets and reps, and see what each muscle gets in a week.

Plan name

No exercises yet. Pick them from the library.

Not sure where to start? Answer a few questions and get a plan.

Hard sets a week

Add exercises and the hard sets each muscle gets show here.

These counts are an estimate: a working set counts whole for each muscle the exercise mainly trains and half for one that helps, as Liftava counts them. The guide follows the research on training volume: about 4 hard sets a week is the recommended minimum to build muscle, and 10–20 the usual range, the band. More sets still add a little, each less than the one before; Liftava marks more than 30, where the studies are few. A low-volume plan works best with sets close to failure. It is a general guide, not a rule or a personal recommendation. The delts, calves, abs and smaller muscles show their number alone: there is too little research on them to judge.

Train it in Liftava

Scan the code with your phone. Liftava opens the plan in its plan editor, you save it, and every workout suggests the next weights and reps.

Add an exercise and the QR code for the app shows here.

Install Liftava from Google Play.
In the app: Plans, then “I have a plan from liftava.com”.
Scan the QR code. If Liftava says it is not a plan, update the app first.

Making the plan here sends it nowhere: it is in the page’s address and in its link.

Prefer a ready plan?

The plan builder makes one from a few answers: your days, your time and what you train with. Or start from one of these.

Open the plan builder