Your gym week, built to grow.

Tell Liftholm how many days you train, how long you have and what you want to grow. It picks the lifts, sets and supersets that grow the most muscle in that time, and says why each one is there.

Built from research

Plans come from growth curves fitted to published hypertrophy studies: how much muscle a given number of weekly sets builds, with diminishing returns.

Log in one tap

Weight and reps on every row, last time's numbers beside them, and a rest timer. Log a set with how many reps you had left, from the app, the Lock Screen or your Apple Watch.

Stays on your phone

Your plan is built on the phone and every set is saved there. No account. Connect Apple Health, Strava or Hevy if you want your workouts there too.

Liftholm is for iPhone. Not medical advice: if something hurts, stop and see a professional.