Liftor - Workout & Meal Plans

Five questions each morning. Then today's sets, calories and rest get rewritten around the answers. That's about 365 plans a year. Most programs manage one.

Liftor builds your training, your food and your recovery as one plan — then rebuilds it every morning around how you actually slept, trained and recovered.

Not a logger. Not a twelve-week template. A plan that changes.

IT STARTS WITH A CHECK-IN Every morning you tell Liftor how you're doing — soreness by muscle group, sleep, energy, stress, motivation, mood. It takes under a minute. Then today's workout, today's food and today's recovery all change to match. Slept well and feeling strong: the session gets heavier. Legs still wrecked from Tuesday: today isn't leg day. You get a readiness score, and a short note explaining exactly what changed and why.

TRAINING

• Progressive overload handled for you — weights go up when you've earned it, not on a fixed schedule
• Rest timer that adapts to your recovery and the load of the session, and starts itself
• Logs every set type, including drop sets and supersets
• Custom workouts when you want to do your own thing
• Chat mid-workout. It already knows every session you've done, so you can ask it to swap an exercise, cut a set, or explain why something is in there
• After the session: a visual breakdown of how your intensity actually unfolded, predicted recovery time, calories, and how you performed against what was expected of you

NUTRITION

• A daily meal plan built around your goal, your food preferences and what you actually eat
• Recipes generated for every meal
• A shopping list of exactly the ingredients you need
• Log food by photo when you go off-plan, or save the meals you eat often and add them in one tap
• Switch your base plan when your goal changes — move from bulk to cut and watch everything rebuild around it

YOUR STRENGTH, AS A NUMBER One score for how strong you are, normalised for bodyweight, sex and lift, so a 60 kg lifter can outrank a 90 kg one. See where you sit against everyone else, plus a muscle-balance breakdown showing which parts of you are carrying the rest.

THE NERVOUS SYSTEM A connected map of everything Liftor knows about your training. Every session adds a node. Add your own notes and research papers and they get linked to what you're already doing, so nothing you learn gets lost in a folder somewhere.

TRAIN WITH PEOPLE Blend merges two people's separate plans into one shared session that stays correct for both of you. Nobody ends up doing someone else's programme. Add friends, compare volume, and train together properly.

EVERYTHING EXPORTS Four documents, any time you want them: your shopping list, your daily meal plan, a full health summary, and your progress since day one. Hand them to a coach, a doctor, or whoever cooks. They don't need the app.

ALSO IN HERE Long-range plans built in phases across months, not weeks. Supplement guidance. Box breathing for the days you need to slow down. Logging from your Lock Screen.

SUBSCRIPTION Liftor is a subscription. Payment is charged to your Apple Account at confirmation of purchase. It renews automatically unless cancelled at least 24 hours before the end of the current period. Manage or cancel in your Account Settings. Terms of Use: https://www.liftor.app/terms Privacy Policy: https://www.liftor.app/privacy-policy Support: support@liftor.app