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Workout Designer

Build a complete workout, template, or multi-week program with every field Lift tracks — sets, reps, weight, effort (RPE), set type, tempo, rest, supersets, cable/grip, notes, level, and more — then export a file and open it in the app. Nothing is uploaded; everything runs on your device.

Getting it into Lift: for a full plan or program, export .json (it keeps every field), send it to your iPhone, and import it in Lift → Settings → Import / Export. For a single workout or template, export .lift and just tap the file → Open in Lift. Custom exercises and all their details come along automatically.

No exercises yet. Search the library on the left and hit + to add one — or create your own.

Muscle balance (working sets this plan)

Calendar

Lay your workouts onto real dates. Drag a workout chip onto a day — or tap a chip then tap a day. Drag placed workouts between days to move them, or ✕ to remove. Export the calendar as dated workouts (separate from the plan export above).

SunMonTueWedThuFriSat

Bundle all days into a multi-week program Name for weeks When on, “Full plan” exports reusable templates + a program that repeats your days each week.

Export your plan

The .json full plan keeps every field. The .lift single-file is simpler (weight/reps/notes only — see note).

🔒 Everything here runs in your browser. No file is uploaded, stored, or sent anywhere.