Docs

Plan your week and move days

You never copy a week in Liftorra. Your active program says which session falls on which weekday, and every week is laid out from it: sessions on their days, rest days in between.

Plan, then Week

Week shows seven day cards with what is planned and what you did, and a summary of the week at the bottom: sessions done of planned, average bodyweight and calories, total protein and steps. Go back and forward a week at a time, or switch to:

• Month: the weeks of the month stacked, to see the shape of a block.
• Year: every day as a square, marked done, in progress, skipped or nothing.

The first day of the week (Monday or Sunday) is set in Me, then Settings. Switching it never moves a session.

Move a session

Life happens. To train on a different day:

• On a computer, drag the session to another day, or open the day and choose Move to….
• On a phone, open the day and choose Move to….

You can move a session to today or any later day, up to a year ahead, as long as nothing is logged on that day yet. Moving onto a day that has its own planned session swaps the two. Every move shows Undo. A moved session is stored, so it stays moved on all your devices.

You can also just start a session on another day: the week then shows it as moved.

Skip a session

On Today, choose Skip and pick a reason: injury, sick, travel, extra rest or other. A skipped day is always private, because the reason can be personal. Skip has Undo too.

Change the plan itself

To change which session falls on which weekday for every week, edit the program in Plan, then Programs: each weekday is a session or a rest day.

To change the order of a session’s exercises, drag them by their handle (six dots) in the program. On a saved program the new order saves at once; while you have other unsaved changes it waits for Save. Every move offers Undo, and the up and down arrows still work.

Deload weeks

The coach in Progress, then Lifts (the coach card at the top) can plan an easier week: sessions started in a deload week begin with fewer sets. A short weekly check lists warning signs (such as joint pain, short sleep or feeling run down; you can edit the list); ticking any of them offers a deload for the next week.

Challenges and moves

Group challenges ranked by plan done (and streaks) compare what you did with your program’s weekly schedule. A single moved session does not change what counts as planned. See Groups and challenges.