The bodybuilding app that counts every set and sets the next weight

What a bodybuilder needs from a workout app

• A split built for size, ready to run

  The program library has push/pull/legs, upper/lower and specialization blocks. Add a whole program or just one day, group routines into programs and switch the active one when the block ends. Prefer to write your own? Build it on a computer in the web planner and import it.

  

• Sets per muscle, every week

  The weekly muscle map shades a front and back body by this week's sets and lists the count per muscle. If side delts got 6 sets and chest got 18, you see it before the week is over. The training volume guide covers what ranges to aim for.

  

• The next weight for every set, not just the big lifts

  After each set you tap how many reps you had left. Do more than planned and the next set goes up; fall below your rep range and it comes down. Tap any weight to open Why this weight and see what it was based on.

  

• Isolation work that progresses honestly

  One dumbbell jump on a lateral raise can be 20% of the load. When the step would be too big, the weight holds and you add reps first. Pro lets you enter your own plates and bar, so the math matches your gym.

• Variety without losing your numbers

  500+ exercises with illustrations, plus your own variations. Save your gym and each machine remembers its own loads and records. When a station is taken, the swap picker shows the weight Coach would start you at on each replacement.

  

Bodybuilding sessions, set by set

Push day on a six-day push/pull/legs

Two years of lifting, running each day twice a week. Most sets stop 0 to 1 rep short of failure.

Exercise	You logged	Next session	Why
Barbell Bench Press	225 lb, 10 / 10 / 10 reps, 1 left	230 lb × 6–10	Every set reached 10, the top of 6–10. One 5 lb step, and the rep target resets to 6.
Incline Dumbbell Press	75 lb pair, 12 / 11 / 10 reps, 1 left	75 lb × 11	Progress is judged on the weakest set. The last set hit today's target of 10, so the weight holds and the target moves to 11.
Dumbbell Lateral Raise	Set 1: 20 lb, 15 reps, 3 left (target 15, 0 left)	Set 2: 20 lb	Three more than planned points to about 21 lb. Your dumbbells jump 5 lb, so the weight stays and the extra goes into reps.
Overhead Cable Triceps Extension	Set 1: 50 lb, 9 reps, 1 left (target 12, 1 left)	Set 2: 45 lb	Nine is below the 10–15 range. 50 × 39 ÷ 42 is about 46 lb, rounded to the stack's 45.

Every exercise gets the same rule, so the small lifts move as reliably as the bench press.

Arms and delts lag, legs on hold

Running an upper-body specialization block: three upper sessions and one lower a week, with the pump day taken to failure.

Exercise	You logged	Next session	Why
Incline Dumbbell Curl	30 lb, 15 / 15 / 14 / 13 / 12 reps, 0 left	30 lb × 13	The fifth set hit the target of 12. Same weight next time, aim for 13 on every set.
Cable Triceps Pressdown	60 lb, 20 / 20 / 20 / 20 / 20 reps, 0 left	65 lb × 12	All five sets at the top of 12–20. One step up the stack, and reps start again at 12.
Cable Lateral Raise	15 lb × 16, third session with no new rep	12.5 lb × 15, if you accept	Three sessions without a rep gained is a stall. The recap offers about 10% lighter. You pick Deload or Not yet.

Deloads come when a lift stalls, not on a calendar. The rest of the session keeps progressing.

Eight weeks into a cut, reps start to slip

Same push/pull/legs split, eating less. Some sessions come in lighter than the last.

Exercise	You logged	Next session	Why
Barbell Bench Press	230 lb, 8 / 7 / 6 reps, 0 left (target 8)	230 lb × 8	Short of 8 but inside 6–10 on every set. The weight holds and the target stays where it was.
Lat Pulldown	Set 1: 160 lb, 7 reps, 0 left (target 8, 1 left)	Set 2: 150 lb	Seven is below the 8–12 range. 160 × 36 ÷ 38 is about 152 lb, rounded to the stack's 150.
Chest-Supported Row	90 lb, 12 / 12 / 12 reps, 1 left	100 lb × 8–12	Some lifts still climb on a cut. Every set at the top of 8–12, so the machine goes up one step.

Log the bad days as they happened. A cut changes what you log, and the next weights follow it instead of a plan written for a bulk.

Bodybuilding plans that open in RIRLift

• The best workout routine for the days you can train

  6 days a week: push/pull/legs

  The split in the first and third examples: each muscle twice a week, no session running long.

  6× a week · 102 sets a week · ~45 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

• The best workout plan for muscle gain, for where you are now

  Legs are ahead, upper body lags

  For when your legs have outgrown your chest, back, delts and arms. Three upper days, one lower day to hold your legs.

  4× a week · 70 sets a week · ~45 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

• The best workout routine for men, for your week

  Full gym, 4 days: chest, shoulders and arms first

  Four days, with chest, shoulders and arms first. Lateral raises on three of the four days.

  4× a week · 71 sets a week · ~45 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

Make it fit you

• Choose the Push pace

  Settings has three progression paces. Push takes bigger jumps and waits longer before suggesting a step back, which suits lifters who train close to failure. Steady is there for a joint that needs smaller steps.

• Give the block a finish line

  Open the program and set its length, for example 8 weeks. Journey shows which week you're in and where your main lift is headed by the end.

• Pair exercises into supersets

  Group curls with pressdowns or laterals with rear-delt work in the routine. Each exercise keeps its own progression.

• Confirm weights before they change

  Set Coach to Ask first and the recap shows next session's weights to approve. Any weight can also be overridden on any set.

• Bring your old log

  Import your history from Hevy, Strong or FitNotes. Coach reads it from day one, so your first session isn't a guess.

When a different app fits better

• You want meal plans and macros for a show. RIRLift logs training, bodyweight and body measurements, not food. Pair it with a nutrition app.

Questions

Read next

• The best workout routine for the days you can train

  The six-day push/pull/legs in full, with every exercise demonstrated.

• Exercises for bodybuilding: the best picks for every muscle

  Which lifts to put in each day of your split.

• How many sets per week for muscle growth?

  How many sets per muscle per week, and when more stops helping.

• PPL split: the number push pull legs leaves out

  How three days or six change what each muscle gets.

• Junk volume: which of your sets actually stopped counting

  Why more sets isn't always more growth.

More ways lifters use RIRLift

• The hypertrophy app that sets your load from reps in reserve

  RIR on every set, weekly sets per muscle, and deloads when a lift stalls instead of on a calendar.

• The push pull legs app that remembers every day of the split

  3-day or 6-day PPL with each day prefilled from last time and weights that move when your sets earn it.

• The workout app for muscle gain that tells you what to lift next

  A plan for your days, weights that climb when your sets earn it, and measurements beyond the scale.

Every lifter and goal