The full body workout app that knows what to lift each day
Published October 27, 2026
A full body workout app should give you a plan that hits every muscle each session, the right weight for every exercise, and a clear rule for adding more. RIRLift does that for free on iPhone and Apple Watch, for two, three or four days a week. Log reps and how many you had left; each lift moves up when every set reaches the top of its range.
Free on iPhone and Apple Watch · No account · Coming to Android: join the waitlist
What a full-body lifter needs from an app
-
A plan for the days you actually have
Two long sessions, three regular ones, or four short lunch-break workouts. Each plan below trains every major muscle more than once a week and opens in the app with one tap.
-
Each exercise moves on its own
On a heavy, moderate and light week, bench for fives and machine press for fifteens are separate lifts with separate histories. Each one goes up when its own sets reach the top of the range.
-
Proof it's working
Progress shows the estimated one-rep max trend for each lift, so you can see a squat climbing even on weeks when the weight on the bar didn't change.
-
Demos for every move
500+ exercises, each with an illustration that works offline, the muscles it trains and your history on it. Tap any exercise mid-session to check the form.
-
Free, with no account
Unlimited workouts, weight suggestions, progression and up to 4 active routines are free. A 3-day full-body plan uses three.
Full-body weeks, set by set
Three days: heavy, moderate, light
A full gym, Monday, Wednesday, Friday. Chest gets trained all three days, each time with a different exercise and rep range.
| Exercise | You logged | Next session | Why |
|---|---|---|---|
| Barbell Bench Press | Heavy day: 155 lb, 8 / 8 / 8, 2 left | 160 lb × 5–8 | Top of 5–8 on every set. One step up, target back to 5. |
| Barbell Back Squat | Heavy day: 205 lb, 7 / 7 / 6, 2 left | 205 lb × 7 | The last set missed today's target of 7. Weight and target both stay. |
| Incline Dumbbell Press | Moderate day: 50 lb pair, 12 / 12 / 10, 1 left | 50 lb × 11 | The weakest set hit today's target of 10. Same weight, one more rep. |
| Machine Chest Press | Light day: 120 lb, 15 / 15 / 15, 1 left | 130 lb × 12–15 | Top of 12–15. Next step on the stack, reps back to 12. |
Three chest exercises in one week, each with its own next step. You don't track which day you're on; the app does.
Only two days a week
Saturday and Tuesday, about 75 minutes each. With each lift seen twice a week, every logged set matters.
| Exercise | You logged | Next session | Why |
|---|---|---|---|
| Barbell Back Squat | 225 lb, 10 / 10 / 9 / 9, 2 left | 225 lb × 10 | The weakest set hit today's target of 9. Same weight, aim for 10. |
| Lat Pulldown | Set 1: 130 lb × 12, 3 left (planned 1) · sets 2–4: 135 lb × 12 / 12 / 12, 1 left | 140 lb × 8–12 | Set 1 was easier than planned, so set 2 went up: 130 × 44 ÷ 42 ≈ 136, rounded to 135. Every set at 135 reached 12: one step up, target back to 8. |
| Romanian Deadlift | 185 lb, 12 / 12 / 12, 2 left | 190 lb × 8–12 | Every set reached 12. One step up, target back to 8. |
Two days is enough for steady progress when each session's weights are right.
Four short sessions: a 35-minute lunch break
Four short full-body days with tight rest. The app checks each set against the target and fixes the next one.
| Exercise | You logged | Next session | Why |
|---|---|---|---|
| Leg Press | 270 lb, 10 reps, 3 left (planned 1) | 280 lb for set 2 | Two reps more in the tank than planned. 270 × 42 ÷ 40 ≈ 284, rounded to 280 lb. |
| Seated Leg Curl | 80 lb, 12 reps, 1 left | 80 lb | Exactly on plan. The weight holds. |
| Dumbbell Lateral Raise | 15 lb, 11 reps, nothing left (asked for 15) | 12.5 lb for set 2 | Below the 12–20 range. 15 × 40 ÷ 44 ≈ 13.6, so the next lighter dumbbell. |
Short sessions leave no time to guess. Each set tells the app what the next one should be.
Full-body plans that open in RIRLift
-
The best workout for full body, for your week
Full gym, 3 days: heavy, moderate, light
Three days, one heavy, one moderate, one light. The first example above runs this plan.
3× a week · 50 sets a week · ~45 min
Add to RIRLiftSee the planAdd to RIRLift
Scan with your iPhone camera to add this plan.
-
The best workout for full body, for your week
Only 2 days a week, longer sessions
Two longer sessions that train every major muscle both times.
2× a week · 45 sets a week · ~50 min
Add to RIRLiftSee the planAdd to RIRLift
Scan with your iPhone camera to add this plan.
-
The best workout for full body, for your week
Short sessions, 4 days a week
Four short machine-and-dumbbell days for a lunch break or a tight schedule.
4× a week · 60 sets a week · ~25 min
Add to RIRLiftSee the planAdd to RIRLift
Scan with your iPhone camera to add this plan.
Make it fit you
-
Choose your days, then set reminders
Pick the days you can train when you add the plan. If two days pass with nothing planned, the Dashboard offers to pick a time and remind you.
-
Tell it your equipment
Full gym, a hotel gym or dumbbells at home: choose what you have and plans and swaps stay inside it. Weights round to jumps your equipment really makes.
-
Keep rest short on busy days
The rest timer fills the screen and runs on the Lock Screen and Dynamic Island, so you can answer a message and still start the next set on time.
-
Shorten a session on the spot
Running late? Ask Coach to shorten today. It shows the trimmed workout as a preview, and nothing changes until you tap Apply changes.
When a different app fits better
- You want follow-along video classes or no-equipment circuits. A class or HIIT app fits better.
Questions
What is the best free full body workout app?
For lifting, look for real plans, a weight for every exercise and a rule for adding more. RIRLift's free tier has all three, with unlimited workouts and up to 4 active routines.
How many days a week should I do full body?
Two to four. Three is the classic, two works if sessions are longer, four works if they're short. Full body workout split runs the numbers.
Can I do full body every day?
Most people recover better with a day off between hard full-body sessions. If you want to train more often, use four shorter sessions with fewer sets each.
Is full body good for building muscle?
Yes. Training each muscle two or three times a week works at least as well as once, as long as weekly sets add up. The sets per muscle group calculator gives a target.
Do I need an Apple Watch?
No. RIRLift is a complete iPhone app. With a Watch you can log, rest and see plates per side from your wrist.
Read next
-
The best workout for full body, for your week
All three full-body plans in full, with a demo for every exercise.
-
Full body workout split: the arithmetic no template runs
How many sets and days a full-body week really needs.
-
FBEOD split: full body every other day, done right
Full body every other day, and when it beats a fixed weekly plan.
-
Training frequency for hypertrophy: how often to train a muscle
Why hitting each muscle more than once a week works.
-
Full body exercises at the gym: barbells, machines and cables
Exercises to swap into any full-body day.
More ways lifters use RIRLift
-
The upper lower split app that sets every weight for you
Four days, two upper and two lower, with every lift prefilled and moved up when your sets earn it.
-
The workout app for beginners that tells you what to lift
Never lifted before? A plan with starting weights, demos for every move, and weights that rise on their own.
-
The workout app for the gym you actually train at
Knows your gym's machines, swaps a taken one with a weight ready, and fits a lunch break.