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Bunch of bugfixes and quality of life changes!
5x5 workout tracker. Plus GZCLP, Madcow, Texas Method, Smolov Jr & GVT programs
The 5x5 workout tracker that tells you exactly what to lift - and keeps you progressing when 5x5 gets hard. Lift5x5 runs the StrongLifts-style 5x5 barbell program for you: open the app, see today's weights, lift, log. No math, no spreadsheets, no guessing. THE 5x5 PROGRAM - FREE - Workout A: Squat, Bench Press, Barbell Row - Workout B: Squat, Overhead Press, Deadlift - 3 workouts a week, about 45 minutes each Hit all your reps and the weight goes up next session. Miss three times in a row and the app deloads for you. That's the whole 5x5 program, free, with no ads. WHEN 5x5 STALLS - MORE PROGRAMS Most lifters stall on linear 5x5 after a few months. Lift5x5 has the next step built in (Pro), and tells you when it's time to switch: - GZCLP: the GZCL linear progression program. T1, T2 and T3 tiers, AMRAP last sets, and stage changes (5x3, 6x2, 10x1) instead of deloads - Madcow 5x5: weekly ramping sets to a heavy top set and a Friday PR - Texas Method: volume Monday, recovery Wednesday, a new 5-rep max every Friday - 5x5 variants: 3x5 Lite, 5x5 Mini, Ultra and Ultra Max SPECIALTY BLOCKS Short programs with one goal, then back to your regular training (Pro): - Smolov Jr: the 3-week squat program. Works as a Smolov Jr calculator - all 12 sessions (6x6, 7x5, 8x4, 10x3) are worked out from your current squat - German Volume Training (GVT): 10 sets of 10 with 90 seconds of rest, the classic 10x10 size phase Every program calculates your weights, warm-ups and plates for you. Your working weights carry over when you switch, and when a block is done the app offers the way back to the program you came from. EVERYTHING AT THE BAR - Tells you what to lift: today's weights, sets and reps, ready when you open the app - Rest timer: counts down in the background and alerts you when it's time for the next set - Log sets from your lock screen: when rest ends, tap to log the set without unlocking - Warm-up sets: calculated for every lift and shown during the rest before it - Plate calculator: exactly which plates to load, in kg or lb, for your bar and your plates (microplates and custom plates supported) - Adjust any weight mid-workout, skip a set, or add notes - Not at the gym yet? Plan your first workout and get a reminder TRACK YOUR PROGRESS - Workout history with a calendar view and personal records - Health Connect: your workouts and active calories sync to Health Connect (optional) - Progress graphs for squat, bench press, overhead press, barbell row and deadlift - Weekly and monthly recaps you can share - Streaks, milestones and a strength score - Export your data as CSV or JSON, free SWITCHING FROM STRONGLIFTS? Import your full StrongLifts history from a CSV file in one step. Your workouts, weights and records come with you. PRO: YOUR COACH Optional Pro adds a coach layer on top of the free program: - Forecasts for your next plate milestones - Plateau warnings before you stall - Per-lift custom progression: increments, sets x reps and deload rules - All the programs above: GZCLP, Madcow 5x5, Texas Method, Smolov Jr and German Volume Training - Full anonymous strength leaderboards by bodyweight class - App color themes WHO IS IT FOR? - Beginners who want a proven barbell strength program - Lifters coming from StrongLifts who want to keep their history - Intermediates ready for GZCLP, Madcow 5x5 or the Texas Method - Lifters who want a squat block (Smolov Jr) or a size phase (German Volume Training) without a spreadsheet - Anyone who wants to get stronger in three short gym sessions a week Available in English, Spanish, Portuguese, German, French, Italian, Russian, Polish, Turkish, Japanese and Korean. Just you and the barbell.