The weightlifting app that knows what's on the bar

What a lifter needs from a weightlifting app

• Logging that takes one tap

  Weight and reps are prefilled from last time. Lift, tap how many reps you had left, tap Log. Change a number only when the set went differently.

  

• A rest timer you don't have to unlock for

  The rest timer fills the screen, and it runs on the Lock Screen and in the Dynamic Island, so you can check it with the phone on the floor. On Apple Watch it counts down on your wrist.

  

• Plates per side, without the math

  Enter a weight and the plate calculator shows what goes on each side, on iPhone and Watch. With Pro you can set your own plates and bar, so every suggestion is a weight your gym can load. The barbell calculator does the same on the web.

  

• Kilos or pounds, lift by lift

  Units are set per exercise. Bench in kilos on the gym's calibrated plates and curl the pound dumbbells, in the same workout, without converting anything.

• The next weight, worked out for you

  Every set you log feeds the next one. Hit the top of your rep range on every set and the weight goes up one step next time. Fall short and it holds while you build reps. How RIRLift picks your next weight has every rule.

Barbell sessions, logged and loaded

Push day: three lifts, three different answers

Monday on the 3-day push/pull/legs plan below. Barbell steps are 5 lb with 2.5 lb plates; the cable stack moves in 5 lb steps.

Exercise	You logged	Next session	Why
Barbell Bench Press	175 lb, 10 / 10 / 10, 2 left	180 lb × 6–10	Every set at the top of 6 to 10. One step up, reps reset to 6.
Incline Dumbbell Press	55 lb pair, 12 / 11 / 10, 1 left	55 lb × 11	The weakest set made today's target of 10. Same dumbbells, one more rep to aim for.
Overhead Cable Triceps Extension	Set 1: 50 lb × 12, 3 left (target 10, 1 left)	Set 2: 55 lb	Two more left than planned: 50 × 44 ÷ 40 = 55, one step on the stack.

You never decided any of it. The triceps weight changed before set 2, and next Monday opens with the rest filled in.

Leg day: corrections between sets

Thursday's legs. Squat and Romanian deadlift sets are planned at 8 reps with 2 left; the leg press at 12 with 1 left.

Exercise	You logged	Next session	Why
Barbell Back Squat	205 lb × 8, 4 left	215 lb × 8	Two more reps left than planned. 205 × 41 ÷ 39 is about 215.
Romanian Deadlift	185 lb × 6, 1 left	170 lb × 8	Below the 8 to 10 range. 185 × 36 ÷ 39 is about 171, rounded to 170.
Leg Press	270 lb × 12, nothing left	270 lb × 12	You got the reps; it was just harder than planned. The weight holds.

The second set fits the day you're having. The plan for next week still comes from your weakest set.

Your plates, your units

A garage gym whose smallest plates are 5 lb, and a trip to a gym that only has kilos.

Exercise	You logged	Next session	Why
Barbell Back Squat	Garage: 225 lb, 10 / 10 / 10, 2 left	235 lb × 6–10	With your plates set (Pro), the smallest jump is two 5 lb plates, so one step is 10 lb, not 5.
Barbell Bench Press	Kilo gym: 80 kg, 10 / 10 / 10, 2 left	82.5 kg × 6–10	Set this lift to kg and the step is 2.5 kg. The calculator shows 25 + 5 + 1.25 per side on a 20 kg bar.

Every suggestion is a weight you can actually build on the bar in front of you.

Barbell plans that open in RIRLift

• The best workout routine for men, for your week

  Busy: 3 gym days, push/pull/legs

  The plan the examples use: push, pull and legs, each once a week, built on bench, squat and rows.

  3× a week · 48 sets a week · ~40 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 for lifters with a year behind them: more weekly sets for chest, shoulders and arms, with squat and Romanian deadlift on the lower 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

• Tell it what your gym has

  Choose your equipment once. Plans and swaps stay inside it, and the swap picker shows the weight each replacement would start at.

• Save each gym you lift at

  Save your gyms and their machines. Each machine remembers its own loads and records, so a leg press at one gym never sets the weight on another.

• Supersets for accessories

  Pair curls with triceps work or lateral raises with rows. What is a superset? explains when they save time.

• Bring your old logs

  Import your history from Hevy, Strong or FitNotes. Coach reads it from day one, so your first weights come from your past sets rather than a light estimate.

When a different app fits better

• You mean Olympic weightlifting: snatch and clean and jerk. RIRLift progresses load from reps and effort. A program or coach built for the Olympic lifts fits that better.

Questions

Read next

• The best workout routine for men, for your week

  The push/pull/legs and upper/lower plans in full.

• Barbell calculator

  Plates per side for any weight, kg or lb.

• When to increase weight: the signals, how much, and how often

  The decision the app makes for you, explained.

• Bench press: how to do it, and what to swap it for

  Setup and cues for the lift in every example.

• PPL split: the number push pull legs leaves out

  How the plan's three days add up across a week.

More ways lifters use RIRLift

• The strength training app that turns heavy sets into your next weight

  Heavy sets of 3 to 5, a weight for every one, and a clear answer when a lift stops moving.

• 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.

• A 5x5 app that adds the weight when you earn it

  Five sets of five on the big barbell lifts, with the next weight set from how every set went.

• The gym timer app that knows what you lift next

  Rest timers set per exercise, on your Lock Screen and Apple Watch, with the next set's weight ready.

Every lifter and goal