A workout plan built for your body, your week and your gym.
Liftcadence is a free workout planner. Answer a few questions about your goal, your week and your equipment and it builds a complete routine with exercises, sets, reps and rest, using fixed training rules rather than AI. It works offline, and your data stays on your device unless you choose to sync it with a free account.
No account needed. Works offline once loaded. Your data stays on your device unless you choose to sync.
- Built for
- Lose fat
- Build muscle
- Get stronger
- Feel healthier
- Gym
- Home
- Bodyweight only
Minutes to a plan. Zero guesswork.
Tell us about you
Goal, experience, training days, minutes per session, equipment, injuries and recovery.
Get a week that fits
Exercises, sets, reps and rest are fitted to your clock, with weekly volume balanced across muscles.
Train and watch it move
Log sets, follow the rest timer and get a suggested next weight and reps for every lift.
Curious what happens in between? Read the full, rule-by-rule explanation.
Everything a good coach would plan. None of the guesswork.
Fits your time
Say how many minutes you have and the plan is trimmed or filled out to match, keeping the lifts that matter most.
Any equipment
Full gym, garage rack, dumbbells at home or just bodyweight. Exercises respect what you have.
Variants on demand
Machine taken? Too easy? Swap in an easier, harder or similar version in one tap.
Smart progression
Each session shows your next target weight and reps, with a lighter deload week every fourth week.
Injury aware
Tell us what hurts and movements that commonly aggravate it are left out. Intensity is capped for certain health conditions.
Private and offline
No account needed. Plans are built on your device and your data stays there, even without signal.
Free account, free sync
Optional. With a free account you can sync across devices, keep a cloud backup, export your data or delete your account. None of it costs anything.
Share your progress
Make an achievement card or a share link of a plan or progress snapshot. Links hide your email and you can revoke them any time.
Reminders and notes
Add training reminders to your calendar and keep private notes on your sessions.
Lose fat. Keep your muscle.
Training and weight tracking in one place, so you can see whether your plan is working.
- Set a target weight and see exactly how far you have to go
- Weekly rate checked against a healthy range: the planner aims for 0.4–0.7% of bodyweight per week and warns above 1%
- Calorie and protein estimates built to protect your muscle
- Warnings if you are losing too fast or have stalled
- Simple pace analytics are free: trend, rate, workouts per week, streak and consistency against your plan
31% of the way to 72.0 kg
Five things Pro adds.
Pro is a single-payment pass, not a subscription. Everything above stays free, and so do sync and backup.
Routines
Several routines: one per kind of week or place, for example Gym 5 days, Home no equipment, Busy week 2 days, Travel bodyweight. Each routine is its own setup of the same profile (equipment, days of the week, minutes), generated by the same transparent rules. Switch with one tap, even for a single day ("train at home today"), or assign routines to weeks and weekdays. Your history is shared across routines because equivalent exercises are matched. Free keeps one active routine you can regenerate and edit; Pro lets you keep up to 4.
Adaptive adjustments
Load, volume and deload changes suggested from your logged history.
Insights
Weekly volume per muscle, estimated 1-rep-max history per exercise and a weight forecast toward your goal.
Programs and plan versions
Multi-week programs and unlimited saved plan versions. Free keeps your current plan plus 1 saved version.
CSV and PDF export
CSV export of your history and a printable or PDF plan report. JSON backup stays free.
Free to start. Pro is optional.
The planner is free. Pro is three single-payment passes with no subscription and no auto-renew: pick one when you want the five extra features.
Free
Available now$0 foreverThe full planner and logger, with an optional free account. Available now.
- Plan, logging, rest timer and swaps
- Weight tracking and simple analytics
- Free account: sync, cloud backup, export, deletion
- Offline use, JSON backup, share cards and links
30-day pass
One payment$2.99 for 30 daysTry Pro for a month.
- All five Pro features
- Expires after 30 days
- One payment, no subscription, no auto-renew
1-year pass
One payment$19.99 for 1 yearA full year of Pro.
- All five Pro features
- Expires after 365 days
- One payment, no subscription, no auto-renew
Lifetime
One payment$49.99 oncePay once, keep Pro for the life of the service.
- All five Pro features
- Never expires
- One payment, no subscription, no auto-renew
Questions, answered.
Is the plan made by AI?
No. Liftcadence uses transparent training rules and your answers, with no generative AI. The same answers and the same seed always give the same plan, and that is why it can run offline.
Can I use it without a gym?
Yes. Choose home dumbbells, a garage rack or bodyweight only and every exercise is picked from the equipment you have.
What if I have an injury or a health condition?
Mark it in the survey and movements that commonly aggravate it are left out, and intensity is capped for certain health conditions. This is general guidance, not medical advice. Check with a doctor or physiotherapist before you start if you are unsure.
Does it work offline?
Yes, once the app has loaded on your device. Plans are generated on the device, so building a plan, logging sets and checking your weight trend need no connection. The first visit needs internet to load the app, and anything that talks to a server, such as sync, buying a pass or the contact form, needs a connection. Changes you make offline are kept on your device and sync later if you use an account.
What does a free account give me?
Multi-device sync, automatic cloud backup, data export and account deletion, at no cost and with no device limit. Sync and backup are always free. When you are signed in, your plan, workouts, weights and settings are stored on our server so they follow you between devices.
What is Pro and how do I buy it?
Pro is an optional paid pass. It adds five things: Routines, Adaptive adjustments, Insights, Programs and plan versions and CSV and PDF export. Everything else stays free, including sync and backup. To buy one, sign in with your free account, open the account page in the app, choose a pass (a 30-day pass at $2.99, a 1-year pass at $19.99 and a Lifetime pass at $49.99) and pay with PayPal. It is a single payment: nothing renews and no card details reach Liftcadence.
Your plan is minutes away.
The planner is free. Install it on your phone and train anywhere.
Pick up where you left off. Your plan and history are in the app.
Build my plan · freeOpen app