Programs
Three ways to split your week. Pick one, the week fills itself.
A split is how you divide your training across the week. These are the programs built into Liftorra. Choose one in the app and every week is laid out for you. Change any exercise, set or day whenever you like.
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6 days a week · Intermediate
Push / Pull / Legs
Six sessions a week: pushing muscles, pulling muscles, then legs, twice through, with one rest day.
See the program -
4 days a week · Beginner to intermediate
Upper / Lower
Four sessions a week: upper body, lower body, a rest day, then both again.
See the program -
3 days a week · Beginner
Full body
Three sessions a week, each training the whole body, with a rest day between them.
See the program
Want your own split?
In the app you can start from a blank program and build any split you like, with your own schedule. Then share your program with a link: anyone can open it and copy it into their own programs in one tap. How sharing works.
Open Liftorra