Liftorra Open Liftorra

Program · 3 days a week

Full body

Three sessions a week, each training the whole body, with a rest day between them.

Beginner3 different workouts, each done once a week42 sets a week

The week

  • Mon Full body A 5 exercises
  • Tue Rest day
  • Wed Full body B 5 exercises
  • Thu Rest day
  • Fri Full body C 5 exercises
  • Sat Rest day
  • Sun Rest day

In the app you can change which day each session falls on, move a single session to another day, and start the week on Monday or Sunday.

Full body A

Monday · 13 sets
ExerciseSetsRepsRest
Barbell Back SquatBarbell 3 5-8 2:30
Barbell Bench PressBarbell 3 6-10 2:30
Barbell RowBarbell 3 6-10 2:30
Dumbbell Lateral RaiseDumbbell 2 12-15 1:30
Dumbbell CurlDumbbell 2 10-12 1:30

Full body B

Wednesday · 14 sets
ExerciseSetsRepsRest
DeadliftBarbell 3 3-6 2:30
Overhead PressBarbell 3 6-10 2:30
Lat PulldownCable 3 8-12 2:30
Leg PressPlate-loaded machine 3 10-12 2:30
Cable Triceps PushdownCable 2 10-12 1:30

Full body C

Friday · 15 sets
ExerciseSetsRepsRest
Romanian DeadliftBarbell 3 8-10 2:30
Incline Dumbbell PressDumbbell 3 8-12 2:30
Seated Cable RowCable 3 10-12 2:30
Walking LungeDumbbell 3 10-12 2:30
Cable CrunchCable 3 10-15 1:30

How to progress

  • Pick a first weight you could lift 2 or 3 more times. For a range of 8-12, choose a weight you could do about 14 times. Too light is fine: you go up quickly.
  • Work inside the rep range. When every set reaches the top of the range, add the smallest weight step next time: 2.5 kg on a barbell, machine or cable, 2 kg on dumbbells (5 lb in lb).
  • From your second session, Liftorra fills in last time. Every set arrives with last session's reps and weight. When every set hit the top of the range, the rows come prefilled one step heavier, at the bottom of the range. Your first session shows Set weight instead of a number, so type the weight you chose.

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.