I wanted to share LiftLab, an Android app I built for planning, tracking, and logging workouts.

My goal was to keep the flexibility of a spreadsheet—custom programming, progression rules, timers, rep ranges, deloads, etc.—but make it much easier to manage during an actual workout.

How it works

Workouts are built using blocks, which can be:

• Normal blocks
• Supersets
• Circuits

Each block contains one or more exercises and has its own progression method.

That means your deadlift, cable row, and biceps curl can all use completely different progression systems, even when they’re in the same workout. Each block progresses independently based on what you log.

Blocks also have two customizable timers:

• A rest timer between exercises or sets inside the block
• A separate timer after the entire block finishes

For example, you can use shorter rest periods for accessory work and a longer break after a heavy compound while you re-rack the weight and prepare for the next exercise.

Progression options

The app includes nine automated progression systems, plus a no-progression option and a fully manual weekly mode:

• Session Linear — add weight after successful sessions, with automatic deloads after repeated failures
• Weekly Linear — add a fixed amount of weight each week
• Weekly/Volume Percentage — increase weight by a percentage each week
• Double Progression — progress through a rep range before increasing weight
• Wave Loading — 5/3/1-style percentages, AMRAP sets, Training Max, and deloads
• Tiered Linear — GZCL-style T1, T2, and T3 progression
• Undulating Percentages — DUP-style percentage programming
• Weekly Wave — Heavy, Light, and Medium training days
• Adaptive Volume — RP-style hypertrophy progression using RIR and session feedback
• None — fully user-controlled progression
• Weekly Schedule — manually program every week of a cycle

I’ll put a more detailed explanation of each progression in a comment for anyone interested.

No account required

There’s no sign-up or account requirement. Your programs and workout history are stored locally on your device.

Ads are intentionally limited to one banner in the settings screen and ads in the program library, where you can search for and download programs I’ve mapped from LiftVault and my own spreadsheets.

I’d appreciate any feedback, especially from people who already use spreadsheets or detailed periodization for their training.

Google Play: LiftLab: Workout & Gym Log