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Everything it does.

Every function and every setting, in one list. You decide which of them you use.

Getting a plan

Answer four questions, scan the plan you have, enter a coach's code, build your own, or just log as you go.

Find me a plan
Answer four questionsYour goal, how long you have lifted, the days you can train and your equipment, and LiftScan picks a plan.
Free plans that fitEvery plan the quiz offers is a free plan from LiftScan Coaching, and it says so if it runs fewer days than you asked.
No weights prescribedA quiz plan never names a weight: each lift tells you to find one you can do its reps with.
Scan the plan you have
A photo, a PDF or textPhotograph a printed page or a whiteboard, pick a screenshot, upload a PDF, or paste the plan as text.
Say what kind it isPick one or more training styles, from general fitness to Hyrox, so the reader knows what to find.
Check what it readEvery day and every exercise is listed, and you can fix any field before you save.
Form guides matchedEach exercise is tied to a movement in the exercise database, and you can change the match.
Keep or drop the weekIf the plan came with a week layout, keep it, or throw it away and keep the days.
Enter a coach's code
Import a shared programType the code, paste the link or scan the QR code, and see the author and contents before you import.
Build your own
Build one by handName it, tap the days you train and add your exercises.
Weeks and phasesAdd weeks or blocks so the plan changes over time.
Supersets and giant setsPut two or more lifts in one unit, with rounds and rest after the whole unit.
AMRAP, EMOM and timed blocksAMRAP, EMOM, for time or Tabata, plus attempt, complex, event and station blocks when your training style needs them.
RIR, RPE, tempo and moreAdd RIR, RPE, % of 1RM, tempo, duration, rest, intra-set, back-off or rest-pause to a lift.
Set typesWarm-up, working, top, back-off, drop, cluster or myo, counted in reps, time or distance.
Stand-in exercisesName a swap for when the machine is taken, and the sets and reps stay as written.
Assisted machinesMark a machine as assisted, and more weight counts as easier.
Your maxesPut in your 100% for each lift once, and percent-based plans work out the weights.
Start today or tomorrowA new plan asks if it starts today, tomorrow or not yet.
Just log as you go
Quick WorkoutStart an empty session straight away and add exercises as you train.
Keep a Quick WorkoutSave it as a new program, or add its exercises to one you have.
Your programs
Folders, search and mergeFile programs in folders, find one by name, or merge two or more into one program.
Pause, archive or deletePause a plan and resume where you left off, or archive it without deleting it.
Older versionsA plan changed in structure keeps its old version, and you can use it again.
Start any dayStart the day that is due or any other day, and switch between programs from the Training card.

In the gym

Last time's numbers are already filled in. Everything else is here when you want it.

The set
Last time's numbersThe wheel opens with your last weight and reps already in, with BW for bodyweight lifts.
Type instead of scrollManual weight input lets you type exact numbers instead of using the wheel.
One tap saves the setTap the check, and the set is saved.
Add or remove a setAdd a set or take the last one off, on every workout screen.
Say the setTap the mic and say the weight, the reps and the grade, and the set is logged.
Voice loggingSwitch voice logging on, and keep it listening for the whole workout if you want.
Grades
Grade the setHold the check to grade the set Perfect, Good, Okay, Poor or Fail.
Form rating on or offSwitch grading off, and every set is simply saved.
The arrowHit the top of your rep range on every working set and ▲ shows there is room to add weight; ▼ means take some off, → means hold.
Back after a breakWhen you have not trained a lift for some days, the screen says so and suggests going lighter.
Rest
Rest timerSaving a set starts the rest that exercise asks for, and the bar also runs a stopwatch, a timer or intervals.
Auto-start restChoose if the rest timer starts by itself when you save a set.
Rest sound and vibrationPick the rest sound, and switch vibration on or off.
Rest alarmIn the app it beeps without cutting your music; on a locked phone it rings with buttons to log the next set or snooze.
While you train
Notes on a liftWrite a note on an exercise, and see last time's notes under it.
Swap an exercisePick a stand-in from the program, your library or the database, for today or for good.
Film your setFilm a set or attach a clip, or watch the exercise's form reference.
What the screen showsSwitch targets, recent sessions, set cues, set results, notes and the set buttons on or off.
Start questionsGet asked where you train, how you feel and for a note when a session starts.
Bodyweight questionChoose how often the app asks for your bodyweight.
Your gymsAdd your gyms, set a home gym, and keep history and PRs per gym.
Add an exercise mid-sessionAdd one by name, or describe it in a sentence and let AI build it.
Pause or discardPause keeps your sets for later; a discarded session can be brought back for a few seconds.
Finish by itselfTick the last set, and the session finishes unless you add more.
Pick up where you left offA session you left open waits on the Training card to resume or discard.
After the session
The headlineOne line for the session, with time, sets, reps and volume.
What you beatChips count heavier sets, top sets, more reps and lifts you won back.
Compare with last timeEvery lift that moved, with last time's row and today's.
Fix a mistakeReopen a finished session to correct weights, reps, sets or the day, or add photos and clips.
Progress
A verdict per liftProgressing, holding, needs attention, rebuilding or easing off, from your own top sets.
Pick a windowSee how far each lift moved over a week, a month, three months or all time.
This week against lastOne row per lift, with both figures and the difference.
Find one liftGroup lifts by workout or muscle, or search by name.
A lift's full storyBest per chapter, all-time bests and recent sessions, one dot per session.
New chaptersWhen your setup changes, start a fresh baseline so comparisons stay fair.
Adjusted for bodyweightLog your bodyweight, and the line takes it into account.
RecapsOpen the recap for a week or a month: sessions, volume, sets, reps and PRs.
Exercise historySearch a lift, and see every session it was in.
Streak and this weekThe dashboard shows your streak, this week and your best recent lifts, and rest days never break a streak.

Cardio

Runs, rides and everything else go in the same log as your lifting.

Log a sessionOne button logs the activity you picked, with the details you added.
All activitiesRunning, cycling, swimming, rowing, elliptical, stairs, HIIT, jump rope and more.
Add the detailsHow hard it was, RPE, minutes, distance, calories and heart rate, all optional.
Your own metricsCount floors, rounds or anything the fields do not cover.
Time itStart a stopwatch, and stopping it fills in the minutes.
Track with GPSDistance, pace, splits and auto-pause for sessions outside.
Heart rate strapPair a Bluetooth heart rate monitor before you start.
Another daySet the date and time, so yesterday's run fits.
Imported workoutsWorkouts from your health app come in with their heart rate, and you choose if one overlaps yours.
Planned ridesA ride in your plan opens the form already filled in.
Change or deleteOpen a logged session from the diary to change it, or hold it in the list to delete it.
Recent totalsSessions, minutes and distance for the past 30 days sit at the top.

Planner and diary

What you train on which day, and every day in the order it happened.

Planner
A timeline of daysOne row per date, with what is planned and what you did, and missed days struck through.
Drag to moveDrag a session onto another day.
Hold to copyHold first, then drag, and the original stays where it was.
Stamp onto daysPick up a session and tap as many days as you like.
Swipe to removeSwipe a session off its day.
Add to a dayAdd rest, a program day, cardio or an event.
The day by the hourLay the day out by the hour, and drag blocks to move or stretch them.
Times and repeatsSet a time, a length, and whether it repeats daily, on weekdays or every week.
Plan a seasonLay out shows, events and peak weeks, and the calendar marks them.
Countdown to a showA show in your season is flagged, with how many days are left.
Meal plan on the calendarAn active meal plan puts its days on the calendar, and they move with your training.
Today and tomorrowThe dashboard shows today and tomorrow, and a tap opens the planner on that day.
Diary
Every day in orderWake, meals, training, cardio, notes and bed, in the order they happened.
The day's numbersThe plan, food, fluids, sleep, recovery and body, counted from what you logged.
Fix a timeTap the time on a row to correct it.
Add a note or photoAdd a note or an event to any day, with photos or a clip.
Hide what you skipSwitch rows off: drinks, training, the plan, meals, sleep, body or notes.
Jump to a weekOpen a calendar and go to any past day, event or peak week.
Search the diaryFind exercises, programs and notes.
Pump photos behind the dayPut each session's pump photo behind its day card.
Your whole historyPull every workout you ever logged down from the cloud.

Food

Log a meal the quickest way you have. Nothing saves before you check it.

Logging
Scan a barcodePoint the camera at the barcode on the packaging.
Photograph the plateAI reads the plate, and you check the amounts.
Describe itType what you ate in your own words.
Say itSpeak the meal, and the words go to the AI only when you tap Estimate.
Search a foodLiftScan's own foods come first, then the open food databases.
Check before it savesChange amounts, fix any number, name the meal and pick its type.
The whole day at onceWrite or say your day with times, and it is sorted into meals for you to check.
Meals you ate beforeYour recent meals sit at the top, one tap to log again.
Add an item with AIType one line, and AI estimates its amount and macros.
Off plan or for laterMark a meal as off plan or a cheat meal, or put it on today's list to log later.
Find food photosSwitch it on, and LiftScan finds food photos you took and asks before it logs anything.
Targets
Your targetsSet calories, protein, carbs and fat, or leave any of them blank.
Suggested targetsWorks out targets from your weight, height, age, activity and goal.
Does the day still fitSee the calories left, and a combo of dishes that fills what is left.
Your weekEach day of the week as a bar against its budget, with your daily average.
Drinks
Add a drinkFluid and caffeine go to your health day, so both screens agree.
Supplements
Tick what you tookToday lists your doses by time; tick one, or tick a whole time or category at once.
Your own listAdd items with an amount, the days, a time and a course, on cards you name.
Supplement remindersSet a bell for a dose, one time for a whole card, or a ring before a planned session.
Training and rest daysDoses can follow training days, rest days, set weekdays, every few days or as needed.
Recipes
Your recipesPhotos, servings, ingredients and steps, and the macros follow the servings.
One-tap logTap a recipe in Log a meal, and one serving is logged.
Import a recipeFrom Instagram, TikTok, YouTube, any website, a cookbook photo or pasted text.
Folders and favouritesSort recipes into folders, and mark your favourites.
Meal plans
Write a meal planBuild days, meals and foods, or type a line and AI reads it into foods.
Scan a meal planFrom a photo, a PDF or pasted text, then check it before saving.
Follow a planMake it active, and today's meals show on Nutrition.
Log the next mealOne tap logs the planned meal as planned.
Swap a planned mealLog what you ate instead, or a dish from the meal library in its place.
Change today onlyChange or skip a planned meal for today, and the plan stays as it is.
What changedEvery change keeps the old version, and added, changed and removed meals are marked.
The way you eat
Meal libraryDishes that ship with the app, sized to your next meal or your target.
Filter the libraryBy meal, cuisine, way of eating and kitchen.
Your hard nosDishes with a food you never eat are left off.
Food database
Where the foods come fromSettings names the food databases LiftScan searches.

Health

Sleep, heart rate, steps and weight come in on their own, with your permission.

Your health app
Apple Health or Health ConnectWith your permission, sleep, heart rate, steps and weight come in by themselves.
One switch eachChoose what your health app may fill in, and which source counts.
Workout importChoose whether workouts from your health app come in.
Glucose and blood pressureA glucose monitor or a cuff that writes to your health app shows up here.
The four scores
Recovery, sleep, load, movementFour scores at the top of the Health tab, each one you against your own normal.
Open a scoreSee every part of a score and how much it counts.
RecoveryWeighs HRV, resting heart rate, last night's sleep and how you said you felt.
Sleep scoreYour sleep against your sleep need, how regular it is, restorative sleep and time awake.
LoadYour last pass through the plan against your normal, split into lifting and cardio.
MovementYour steps against your own floor, and how many days reached it.
Sleep, weight and steps
Sleep detailBedtime, wake time, REM, deep and awake, only what your watch recorded.
Weight trendEach day faint, and the seven-day average bold.
Steps, heart and feelCharts for sleep, steps, resting heart rate and HRV, and energy, soreness and hunger.
Your own chartPick the values you want, and see them together, each on its own scale.
This week against lastYour averages for weight, sleep, steps and resting heart rate, with the change.
Edit any dayFix a day's weight, sleep or fields, even weeks later, and a sync never writes over it.
Your numbers
Where each number comes fromSee how much comes from science, from users like you, and from you.
Set a number by handSet your sleep need yourself, or put it back to learning.
Bloodwork
Bloodwork on the webUpload a lab report as a PDF or a photo, or type it in, and check every line before it saves.
Against the lab's rangeEvery marker is shown against the lab's own range, and LiftScan does not read them for you.
Compare panelsSee your panels side by side, with a trend per marker and your own notes.
Export a PDFDownload a report, and hidden markers stay hidden in it.

Check-ins

You choose what to check in, and when.

Daily fields
Morning and eveningThe check-in asks only what is due now, in the morning or the evening.
Pick your fieldsWeight, sleep, energy, mood, stress, soreness, hunger, water and caffeine, as many as you want.
Your own fieldAdd a field of your own, and it is asked like the rest.
Answer or skipSkipped fields never break your streak.
Water and caffeine countedThey add up from the drinks you logged.
Sick, travelling, night outOne tap puts it on record for today.
Finish an earlier dayDays you left open wait on the Health card, or you put them away.
Check-in remindersA morning and an evening reminder, off until you switch them on.
Answer on the notificationAnswer how you feel from the reminder, without opening the app.
Days you choose
Check-in daysPick the days your check-in with photos is due, one or more.
Your week, already countedAverage weight and its change, sessions, sleep, fluid, caffeine and days logged, with nothing to type.
A short set of questionsEvery question can be skipped.
Your past check-insOpen any one you sent, with its photos, measurements and your own words.
Photos and measurements
Progress photosA tile per shot, from the camera or your photos, private to you and your coach.
MeasurementsIn cm or inches, and you can skip any of them.
Compare
Two check-ins side by sideThe newer one is always on the right, with its date and your weight that day.
Side or wipeShow the photos next to each other, or drag a line across one frame.
Zoom inPinch or use the buttons, and the zoom stays when you switch views.

Styles and customisation

The workout screen comes in ten styles. The rest of the app is yours to set up too.

Workout screens
Ten workout screensFresh, Rail, Paper, Holo, Thread, Reel, Ledger, Bloom, Glass and Studio lay out the same session ten ways.
More than coloursPaper is a magazine, Thread a chat, Reel a feed, Ledger a table, Studio a grid of pads, and Glass floats over a moving background.
Try them liveEach preview runs a real session, and a tap wears it at once.
StandardThe original screens, with your own accent, and light, dark or system.
Simple workout screenOne exercise per page, and you swipe to the next one.
Accent
An accent per screenEach workout screen keeps its own accent colour.
Wheel, hex or photoPick a colour on the wheel, type a hex code, or take one from a photo.
Ready palettesIris, Ember, Lagoon, Orchid, Lime, Gold, Ruby and Mono.
Glass
Glass backgroundsAurora, Dusk, Ocean, Graphite, or a photo of your own that stays on your phone.
Glass scenesPlates, Liquid Iron, Show Day, First Light, Deep End, Scan, Silk, Chalk and more.
Ready themesGym, nature and abstract themes, ready to wear.
Your own themesSave a background as your own theme, and switch back to it later.
DimDarken the background.
Clear or frostedPick clear or frosted glass, and how much frosting.
Glass accentTake the accent from the background, or pick your own.
Text colourWhite, warm white, cool, mint, peach or any colour, with a warning when it is hard to read.
MovementAuto, off, gentle or full, and how fast the scenes run.
The LiftScan markPut the logo behind the screen.
On the workout screen tooUse the background behind your workout as well.
The rest of the app
Widget styleLet your widgets follow the system, or paint them in your workout screen's colours.
Dashboard orderLet the cards follow your day, or drag them into a fixed order.
Tab barFull shrinks to a floating pill as you scroll; Small keeps it a pill.
Weight unitKilograms or pounds for new entries.
LanguagePick the language the app uses.
When your day startsPick the hour your day starts, so a late check-in counts for the day before.
Settings and help
Search the settingsType, and the right setting appears, and switches flip right in the results.
Help on every screenThe ? opens the guide for the screen you are on, and Help searches all of them.

Widgets, Lock Screen, Watch and Siri

Your day on the Home Screen, your session on the Lock Screen, your sets on your wrist.

Home Screen widgets
Nutrition todayWhat you ate against your target, the macros and the next meal, ticked off without opening the app.
Health todayRecovery, weight, sleep and steps, with a button to check in.
Check in from the widgetAnswer one question at a time, or all at once.
Diary todayThe day as it happened, and what is still to do.
Day plannerYour day on the hour, or as a list from now.
SupplementsToday's doses, and one tap marks a dose taken.
WorkoutThe lift you are on, the weight and reps, and the grade buttons, or today's session ready to start.
Lock Screen
Live ActivityYour session on the Lock Screen and in the Dynamic Island, with the set, the grade buttons and the rest clock.
The small ringSets done out of sets planned, and a tap completes the set.
Control Centre buttonsSay the set, say a meal, start today's workout or add a meal photo, from Control Centre or the Action button.
Apple Watch
Five pages on the wristToday, Training, Health, Nutrition and Diary.
Start from the wristStart today's planned session from your watch.
Log a set on the watchTurn the crown for the weight and reps, then grade the set on one screen.
Rest on the wristThe rest counts down with your phone and buzzes at zero.
Record cardioAn outdoor run, walk, indoor run or ride.
Dictate a mealSay what you ate, and your phone's AI reads it for you to confirm.
Dictate the whole daySay your times, meals and drinks in any order, and save the day in one go.
Weigh in and check inLog your bodyweight on a wheel, and answer the daily check-in from your wrist.
Phone out of reachYour taps are kept and sent when the phone is back.
Siri and notifications
Ask SiriLog a set, log a meal, check in, start today's workout, hear what is next, or weigh in.
Food-log reminderAn evening reminder with Log the whole day, Same as yesterday and Say it.

On the web

The same account at liftscan.app. Planning is easier on a big screen.

The same accountEverything you log on your phone is there in your browser.
Create with AIScan a photo, a screenshot or a PDF of a program, or type or speak it.
Board viewSee every training day side by side.
Drag between daysMove an exercise to another day, or drop it onto another to make a superset.
Add sets with AIType the sets in plain words, and they go into the set table.
Share one dayShare a full program or a single day.
Your web dashboardDrag cards, change their width, remove them or add them back.
Training calendarThis week, opening into the whole month.
Diary against the planSee the day's plan next to what you logged.
Your check-insEvery check-in you sent, and when your coach opened it.
Supplements by the weekBoth lists, day by day, and drag your cards and lines into order.
Meal plan editorAdd a dish from the library, sized to your target.
Mixed unitsKilograms, pounds, or mixed, switching per exercise.
Training styleTell LiftScan how you train, and it fits the features to it.
Language per browserThe browser keeps its own language, separate from your phone.
Import and exportDownload your data, or bring a backup back in.

Trophy Room

Ranks, quests and a medal for each month, all from your own training.

Rank and levelYour rank plate, your XP, and what is left to the next level.
XPEvery session and every PR scores XP.
QuestsA few quests each week, drawn from your own plan, and a skipped one costs nothing.
Month medalReach the training days for the month, and the medal is yours for good.
Badge familiesSleep, training, PRs, iron and more, each one a ladder from bronze to diamond.
Open a badgeWhat it was for, how many lifters hold it, and your best run.
Secret badgesThey stay hidden until you earn them.
Lifetime ironEverything you ever lifted, measured against real objects.
When one landsIt is celebrated once, and you can share it as an image.
On the dashboardYour rank and this week's quests sit at the bottom of the dashboard.

Privacy and your data

Your data is yours. This is what you control.

Health data with your yesNothing is read from your health app without your permission.
Nothing saved blindEvery AI estimate goes through a check before it is saved.
Voice stays on your phoneVoice logging is heard on your phone, and nothing is sent.
Private check-in photosOnly you and your coach can open them.
Supplements are not scoredNothing there is scored or turned into a streak.
Usage analyticsAnonymous product usage only, never your workouts, food or health data, and off stops it at once.
Help LiftScan learnOff until you say yes, and your scores work the same without it.
Push notificationsChoose each one, and see the reminders this phone rings.
Cloud syncSigned in, your data is backed up, and you can pull it all down again.
Export your dataSave your data to a file.
Clear all dataDelete everything on this phone.
Delete your accountDelete Account sits in Settings, under Account.
See what you payYour plan, trial or active, when it renews, and a way to restore a purchase.

AI coach

Optional. The tracker works without it. If you want one, it reads your training, food, sleep and check-ins.

Set it up
A few questions firstIt asks about your health, training and food, so it reads your weeks instead of guessing.
Your permission firstIt explains what is sent and why, and nothing is sent until you allow it.
Four voicesThe Veteran, The Supportive One, The Drill Instructor or The Quiet One.
How often it appearsNever, only when something changes, normal, or every session.
What it talks aboutTraining, nutrition, health and logging, each on or off.
When it shows upMorning, evening and after a workout.
Your goalGaining, cutting or holding, or no goal at all.
What it knowsSee what your coach knows about you.
Empty-day nudgeOne evening reminder, only on a day with nothing logged.
What it does
A short briefA brief on your week, with its verdict first.
A daily noteOne line for the day, with the why under it.
Shows its evidenceEach line shows where it comes from.
Reads your check-inIt reads the check-in you sent: the numbers, the flags and a message.
The watch listWhat your data did, with how many readings, and you can dismiss it with a reason.
You decide
Correct the coachTell it that is wrong, say it your way, or never say this, and your rule outranks its own.
Ask your coachType a question, or dictate it.
It steps backWith a human coach connected, they answer your questions and the AI steps back.
Plans it can build
Build a programIt fills a proven structure for your days, minutes and equipment, and never prescribes loads.
From the book libraryReal programs, each marked Inspired by its book.
Draft a meal planCut, bulk, maintain or recomp, at your pace or by a date, your way of eating, and nothing saves until you say so.