Starter programs, save slots and build your own
Three free starter programs, a builder for your own, three save slots, and 62 new exercises including machines, cables, landmine work and carries.
Three free starter programs
Go to Plan and tap Change program. Full Body (3 days), Busy Week (2 days) and Upper / Lower (4 days) are free, and each one is built for your room and the joints you flag. Tap See the moves to preview your lineup, then Use this. Every weight you have worked up to comes with you.
How to use it: Programs in the help manual
Build your own program (Pro)
Rather read it? The walkthrough, step by step
- Your own program, still coached by Liftspan.
- Tap Plan, then Change program.
- Scroll to My programs and tap + Build a program.
- Name the program and the day.
- Tap + Add moves. Search, or tap a muscle. Only moves that fit your room show up.
- Tap Done adding. Set the sets with − and +.
- Add more days with + Day, then tap Save program.
- Liftspan sets the weights, plans the deloads and works around your joints.
On the Programs screen, tap Build a program, or Customize on any starter. Pick your days, name them and add moves from a search that only shows what works in your room. Liftspan still sets the weights and plans your deloads, and it flags any move that loads a joint you told it about, with an alternative one tap away.
How to use it: Programs in the help manual
Three save slots
Save programs to Slot 1, 2 or 3 and switch between them with Use this. Switching starts a fresh block at Week 1 and carries every weight you have earned. Building and editing are Pro, but a program you saved keeps running if Pro lapses.
How to use it: Programs in the help manual
62 new exercises
The library grows to 267 moves, including machines, cables, landmine presses and loaded carries. Every one carries the same joint rating, so the ones that load a joint you flagged are still left out of what Liftspan picks.
How to use it: Where you train in the help manual
Fixes
- Pike push-ups and seated dumbbell presses are now left out when you flag your shoulders.
- Start workout now sits near the top of Today for new lifters.
- Progression now matches each logged set to the right lift, so a swap can never progress the wrong move.
Something not working the way this says? Email dave@liftspan.fit. Not medical advice: if something hurts, stop.