The workout planner app where your plan keeps up with you

What a workout planner has to do

• Build the plan on a big screen

  Lay out a whole program in the web planner on any computer: days, exercises, sets, rep ranges and reps left. Import it to the app and it's ready to run.

• Or have Coach draft it, then decide

  Ask Coach for a four-week block, or to swap a machine or shorten today. It shows the change as a preview. Nothing changes until you tap Apply changes, or Adjust to ask for something different.

  

• A finish line for the program

  Give a program a length, like 8 weeks, and the app tracks where you are and where the main lift is headed. The weights themselves still come from your sets, never from the week number.

  

• Programs, not just loose workouts

  Group routines into programs and switch the active one when your schedule changes. Add a whole ready-made program from the library, or just one of its days. Up to 4 active routines are free; Pro makes it unlimited.

• A schedule that bends

  Choose when you train and get reminded. Miss a day and nothing breaks: the next session picks up at the weight you'd earned. Two days with nothing planned and the Dashboard offers to pick a time.

A plan you built, in the weeks that follow

Week 1 of a plan you built on your laptop

The upper-body specialization plan below, edited in the web planner and imported. These lifts are new to the app, so each starts with one set of as many reps as you can.

Exercise	You logged	Next session	Why
Barbell Overhead Press	75 lb (Estimate), 14 reps, nothing left	85 lb × 6–10	14 reps to failure converts to about 83 lb for 8 reps with 2 left, rounded to 85.
Barbell Bench Press	135 lb (Estimate), 15 reps, nothing left	160 lb × 5–8	Converted to the plan's target of 6 reps with 2 left: 135 × 44 ÷ 37 is about 160.
Hack Squat	90 lb (Estimate), 22 reps, nothing left	120 lb × 6–10	Converted to 8 reps with 1 left: 90 × 51 ÷ 38 is about 121, rounded to 120.

You wrote the sets and rep ranges. One set per lift filled in the weights.

Week 3 of 8: on track, lift by lift

Mid-program. The Journey shows week 3 of 8; the weights come from last week's sets.

Exercise	You logged	Next session	Why
Barbell Bench Press	175 lb, 8 / 8 / 8 / 8, 2 left	180 lb × 5–8	Top of 5 to 8 on every set. One step up, target back to 5.
Chest-Supported Row	100 lb, 12 / 12 / 11 / 10, 1 left	100 lb × 11	The weakest set missed the target of 11, so weight and target both stay.
Cable Lateral Raise	20 lb, 20 / 20 / 20 / 20, 1 left	25 lb × 12–20	Every set at the top of 12 to 20. One stack step up, reps reset to 12.

The plan's shape stays as you wrote it. Only the weights move, and only when your sets earn it.

A week the calendar didn't cooperate

Work ate Tuesday's Upper Heavy. You train it Thursday instead.

Exercise	You logged	Next session	Why
Barbell Row	Skipped Tuesday; last time 165 lb, 9 / 8 / 8 / 8	Thursday: 165 lb × 9	A skipped session changes nothing. The weakest set had made its target of 8, so you aim for 9.
Lat Pulldown	Skipped Tuesday; last time 150 lb, 12 / 12 / 12	Thursday: 160 lb × 8–12	Earned last session, still waiting for you: top of 8 to 12, one step up.

A missed day isn't a stall and doesn't cost you weight. After three weeks off, the app offers one easier week instead.

Plans to start from and make your own

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

  Legs are ahead, upper body lags

  The plan the examples use: four days that put the upper body first for two blocks.

  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 for legs, built for your situation

  Full gym, two leg days a week

  Two leg days to drop into your own week: one for quads, one for glutes and hamstrings.

  2× a week · 34 sets a week · ~50 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

Make it fit you

• Type the session you want

  Under Start empty workout, AI generate workout builds a session from a sentence, like "45 minutes, upper body, dumbbells only".

• Plan with your own AI

  With Pro, connect Claude or ChatGPT. It reads your training and drafts programs that you review in the app before anything changes. Connect your AI has the steps.

• Set rep ranges and reps left per exercise

  Heavy compounds at 5 to 8 with 2 left, isolation at 12 to 20 with 1 left. The app progresses each exercise inside the range you set. The sets and reps chart helps pick them.

• Tell Coach what to remember

  Coach keeps notes like a machine you avoid or a grip you prefer. You can review, edit or remove anything it keeps.

Questions

Read next

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

  The specialization plan in full, and two more by experience.

• What is a mesocycle?

  How a block with a finish line is put together.

• 4 day workout split: how to spend four sessions well

  Weekly layouts to plan around.

• How many sets per muscle group per week?

  Check your plan's weekly sets before you run it.

• Connect your AI to RIRLift

  Draft programs with Claude or ChatGPT and review them in the app.

More ways lifters use RIRLift

• The AI workout planner that keeps planning after day one

  A plan built for your goal, gym and week, with every weight set from what you actually lifted.

• The workout routine app that fits the days you can train

  A routine for 3, 4 or 6 days a week, and every lift's progress kept when you switch.

• The periodization app that runs your block from what you lift

  Training blocks with a finish line, weights set from your sets, and deloads offered when a lift stalls.

Every lifter and goal