The program library is here
Twelve programs you can browse, preview and start, each built around your room and the joints you flag. The three starter programs stay free, and nine new ones come with Pro.
Twelve programs in one library
Rather read it? The walkthrough, step by step
- The program library: twelve proven programs, fitted to your gym and your joints.
- Tap Plan, then Change program.
- Scroll to the Program library. Filter by days or by what you want.
- Tap See the moves to preview every day, picked for your room and joints.
- Tap Start this program. Every weight you have earned comes with you.
- A fresh block starts at Week 1, with a lighter deload week at the end.
- Three programs are free. Pro unlocks all twelve, with a free trial.
Go to Plan, tap Change program, and you will find the Program library. Pro adds nine programs: Push Pull Legs (3 or 6 days), Five by Five Strength, Powerbuilding, Glutes and Legs, Shoulder-Friendly Upper, Knee-Friendly Lower, Dumbbell Only and Hotel and Travel. Full Body 3, Busy Week 2 and Upper / Lower 4 stay free for everyone. Filter chips at the top narrow the list by days, goal, joint-friendly or little kit.
How to use it: Programs in the help manual · Upper lower split: a 4 day plan · 3 day full body workout · Dumbbell-only workout · Hotel gym workout
See the moves before you commit
Every program has a See the moves button, free for anyone. It shows the actual lineup you would get, worked out for the room you train in and the joints you have flagged, so you know what you are signing up for. If a program needs gear your room does not have, the card says so, for example "Needs dumbbells".
How to use it: Programs in the help manual
Pick a program during setup
New to Liftspan? On the Snap your program screen there is now a "Pick one from our program library" option, and the goal question has "Pick a proven program". Choose one, answer the short setup questions, and Liftspan finishes setup on that program. New lifters on the standard plan also see a "Rather follow a classic program?" card on Today until their opening session.
How to use it: Getting started in the help manual
Unlimited saved programs, favorites and duplicates (Pro)
Pro lifters can now save as many programs as they like, instead of three slots. Tap the star on any program to favorite it and it sorts to the top of the library and My programs. Duplicate makes a copy you can edit without touching the original.
How to use it: Programs in the help manual
8-week blocks with the deload built in
Starting any library program sets up an 8-week block with the deload in week 8. If you have flagged a joint, the block is 6 weeks instead, so the lighter week comes around sooner. Five by Five adds weight each week you make all your sets. If you have flagged a joint, any rep range under 6 becomes 5 to 8 reps with 30 seconds more rest.
How to use it: How your weights go up in the help manual · Deload weeks, explained
Fixes
- The volume chart on the You tab no longer draws flat along the bottom when you have logged a single session. One session now shows as one dot, and equal sessions show as a level line.
- Pop-up messages now wrap inside the screen instead of running off the edge.
Something not working the way this says? Email dave@liftspan.fit. Not medical advice: if something hurts, stop.