A beginner workout plan in four answers.
You don’t have to know what a split is.
Four answers, and the week comes back with the exercises, the sets and the rest days already in place.
One email when we launch, and nothing before it. Android, and installable from any modern browser. A native iOS app is on the roadmap, not shipped. How we handle it.
- What it asks
- Experience, goal, days a week, equipment
- What comes back
- A full week, rest days included
- Training styles
- Five, including Push/Pull/Legs and Full Body
- Skip the questions
- StrongLifts 5×5, Starting Strength, GZCLP
- Cost
- Free, no trial, no history limit
Four things you don’t have to work out first.
Most people starting out are not short of willingness. They are short of a plan, and every answer they find online assumes they already know the vocabulary.
You don’t have to know what a split is
A split is just which muscles you train on which day. You say how many days a week you can train, and the app picks the split that fits them, across five training styles including Push/Pull/Legs, Upper/Lower and Full Body. If you would rather start from a proven program, StrongLifts 5×5, Starting Strength and GZCLP are one tap.
You don’t have to choose the exercises
The week arrives filled in: the movements, the sets and the rep ranges, built around the equipment you said you have, whether that is a full commercial gym or a barbell in a garage. Every lift can be swapped for another from the 172-exercise library, each one with a reference photo, a written how-to, a muscle diagram and a checked video.
You don’t have to guess the weight
The first time you meet a lift, the app asks you to set a baseline rather than inventing a number for you. From the second session it proposes the next weight from the sets you actually logged: hit every set at target and it goes up, miss and it holds.
You don’t have to remember the rules
A warm-up ramp up to your working weight, the plate maths worked out for you, and a rest timer that runs longer after a hard set than an easy one. The parts a lifter learns over a year are in the app on day one.
Built for people who take training seriously. That includes you on day one.
There is no beginner mode here, because a watered-down version of the app would be a worse way to learn.
The same app everyone else gets
No starter tier and no training wheels to grow out of. The plan builder, the proven programs, unlimited logging, the full exercise library and every progress analytic are what you open on the first day and still what you have in year three.
It expects you to get stronger
Progressive overload is the whole point, and it is automatic: hit your targets and the weight goes up next session without you deciding when. That is the difference between a log of what you did and a plan that moves.
The ladder starts where you are
Strength standards run from Novice to Elite, so a first squat is on the same chart as a heavy one. You can see what band you are in on every lift and what the next one starts at, which is a more useful answer than being told you did well.
Nothing is locked behind a trial
The whole tracker is free, with no trial to run out and no cap on how far back your history goes. That is a clause in our terms rather than a line in an advert, and it is carved out of the section that lets us change them.
Still deciding? Here is everything the free tracker includes, and what the $5 coach adds if you ever want it.
Start with a plan, not a search.
Alpha Lifts is in its final stretch before launch. Leave your email and we’ll tell you the day you can answer the four questions.
- Android, and installable from any modern browser. A native iOS app is on the roadmap, not shipped.
- The whole tracker is free, with no trial and no history limit.
- No third-party trackers, and your email is never sold.
One email when we launch, and you can unsubscribe anytime. How we handle it.