01
Follow a programme
Choose a multiweek programme with a defined training emphasis, session sequence and progression. Review the first week and the commitment before choosing it.
Training with Lifty Fifty
Find a plan for your training week.
Compare curated programmes by goal, equipment and available time. Lifty Fifty also shows how session collections can organise a week of training. More programmes will join the collection over time.
19 curated programmes · 4 training themes
Programmes
Follow a structured progression across weeks. Compare training goals, experience levels, equipment and weekly commitments.
Explore programmes
48 example sessions · 6 collections
Collections
Organise your own training with predefined sessions. Browse collections of strength, muscle-building, power and supporting work.
Explore session collectionsYour training structure
Four ways to organise your training.
The programme or session provides the plan. A training record preserves targets, completed sets and notes for later review.
02
Follow multiple programmes
Plan with more than one programme at a time. Keep each programme’s sessions and progression in view as you organise your training week.
03
Choose individual sessions
Select predefined sessions from the collections to organise your own training. Combine full-body sessions or focused work around your priorities and available equipment.
04
Build your own sessions
Choose movements and set your own targets to create an individual session. Record what you perform and review it alongside the rest of your training history.
Scientific foundations
The principles behind the programming.
Programme design connects the training goal with movement selection, workload, progression and recovery. The Lifty Fifty Training Library explains the underlying principles.
Specificity
Programme goals guide movement selection and the work planned across the week. Strength, muscle development, power and strength endurance place different demands on training.
Explore the principleProgressive overload
Programmes organise changes in load, repetitions, sets or work density over time. The structure makes the intended progression visible before the next session.
Explore the principleVolume, intensity and effort
Sets, repetitions, load and effort targets describe the planned work. RPE and RIR provide context for selecting a working load and recording how demanding a set felt.
Explore the principleRecovery and periodisation
Session spacing, changes in training demand and planned deloads help organise work across a block. The exact approach depends on the programme.
Explore the principleInside Barbell Strength Builder
Progression across nine weeks.
This programme uses four weekly sessions focused on the squat, bench press, deadlift and overhead press. Three loading waves move from sets of five to triples and heavier top sets.
The chart shows planned top-set targets. Each new wave starts lighter before building toward a higher target.
Explore the programme and first week Top-set targets across three wavesTop set · % training max
Wave 01Wave 02Wave 03
Example planned top-set loads as a percentage of training max.