About 60 popular programs like GZCLP, 5/3/1, Starting Strength and PHUL. Filter by experience, days a week and goal, preview every day, start with one tap.
Open the library
Open the Program tab and tap the swap icon next to the program name. Or go to Me → Program. Both open the Choose a program screen.
When you already have a program, the screen has two tabs: Yours and Built-in. Without one, it shows the built-in list right away. The search field at the top filters by name.
Each card shows the program name, the workout length range like "30-45 mins", a short description and the exercise images. The line below lists weeks, days a week and exercises per day, like "3 weeks, 3x/week, 4-6 exercises per day". The last line is the equipment the program needs.
The footer has two more options. Create New Program starts an empty program of your own. Go Without Program is described below.
Filter by experience, days and time
Above the list is one sentence with four dotted links. Tap a link to pick a value:
I've been lifting for: less than 3 months, 3 to 12 months, more than a year.
I can work out: 3, 4, 5 or 6 days a week.
for: 30-45, 45-60, 60-90 or 90+ minutes.
My goal is: strength, hypertrophy, or strength and hypertrophy.
The list keeps only programs that match every value you picked. Pick the empty option, like "any time", to clear a filter. If nothing matches, the screen says "No programs found with selected filters".
Sort ascending by orders the list by Age, Frequency or Duration.
Check the program before you start
Tap a card to open the program info sheet. It shows the author, the full description and Average time of a workout, like 0:45.
The app estimates that time from the program text. Each set counts 20 seconds of setup, 7 seconds per rep, and the rest after it. The rest is the set's own timer, the Superset timer, or your Workout timer from Me → Timers. See Rest Timer for how those timers are picked.
The program name is a link to the program's page on the site.
Preview the whole program
Tap Preview on the info sheet. The Program Preview screen lists every week, every day and every exercise with its sets, reps and weights. The Program selector at the top switches to another built-in program without going back.
Turn on Enable Playground to run the program without saving anything. Tap the set squares to complete sets and watch the weights and set schemes change. Tap the edit icon to set your own weights and variables. The muscles icon next to the name shows the muscle groups the program trains.
Start the program
The purple button on the info sheet says Start when you have no programs yet, and Clone when you already have one. Tap it, and the app copies the program into your own programs and makes it current. Weights are converted to the unit from your settings, lb or kg. Your other programs stay under the Yours tab.
If the program uses 1RM weights and some of yours are not set, the Set 1 Rep Maxes screen opens first. Otherwise the app opens the Home tab.
Import a program from a link
Tap Import in the top right corner of the Choose a program screen. Paste a link from the web editor or a link somebody shared with you, then tap Add.
The app asks "Do you want to import program X?". If the program uses the other weight unit, it also asks to convert the weights to yours. If you already have a program with the same id, it asks before overwriting it. The imported program becomes current.
Go without a program
Tap Go Without Program at the bottom of the library. The app creates an empty program called "Ad-Hoc Workout" and opens the Home tab. You add exercises during each workout and build the program along the way.
When you open the app for the first time, the Choose your program screen offers the same four choices: Pick a built-in program, Create a program, Import from link and Go without program.
Browse programs on the site
Every built-in program also has a page at liftosaur.com/programs. The page has the same filters and sort as the app, plus the full description, the preview and the Liftoscript text of each program. The link in the info sheet opens that page.
{"feature":{"id":"built-in-programs","title":"Built-in Programs","shortDescription":"About 60 popular programs like GZCLP, 5/3/1, Starting Strength and PHUL. Filter by experience, days a week and goal, preview every day, start with one tap.","order":10,"category":"Programs","datePublished":"2026-09-27","dateModified":"2026-09-28","screenshots":["built-in-programs-library","built-in-programs-info"]},"content":"## Open the library\n\n\n\nOpen the **Program** tab and tap the swap icon next to the program name. Or go to **Me → Program**. Both open the **Choose a program** screen.\n\nWhen you already have a program, the screen has two tabs: **Yours** and **Built-in**. Without one, it shows the built-in list right away. The search field at the top filters by name.\n\nEach card shows the program name, the workout length range like \"30-45 mins\", a short description and the exercise images. The line below lists weeks, days a week and exercises per day, like \"3 weeks, 3x/week, 4-6 exercises per day\". The last line is the equipment the program needs.\n\nThe footer has two more options. **Create New Program** starts an empty program of your own. **Go Without Program** is described below.\n\n## Filter by experience, days and time\n\nAbove the list is one sentence with four dotted links. Tap a link to pick a value:\n\n- **I've been lifting for**: less than 3 months, 3 to 12 months, more than a year.\n- **I can work out**: 3, 4, 5 or 6 days a week.\n- **for**: 30-45, 45-60, 60-90 or 90+ minutes.\n- **My goal is**: strength, hypertrophy, or strength and hypertrophy.\n\nThe list keeps only programs that match every value you picked. Pick the empty option, like \"any time\", to clear a filter. If nothing matches, the screen says \"No programs found with selected filters\".\n\n**Sort ascending by** orders the list by **Age**, **Frequency** or **Duration**.\n\n## Check the program before you start\n\n\n\nTap a card to open the program info sheet. It shows the author, the full description and **Average time of a workout**, like 0:45.\n\nThe app estimates that time from the program text. Each set counts 20 seconds of setup, 7 seconds per rep, and the rest after it. The rest is the set's own timer, the **Superset** timer, or your **Workout** timer from **Me → Timers**. See [Rest Timer](/features/rest-timer) for how those timers are picked.\n\nThe program name is a link to the program's page on the site.\n\n## Preview the whole program\n\n\n\nTap **Preview** on the info sheet. The **Program Preview** screen lists every week, every day and every exercise with its sets, reps and weights. The **Program** selector at the top switches to another built-in program without going back.\n\nTurn on **Enable Playground** to run the program without saving anything. Tap the set squares to complete sets and watch the weights and set schemes change. Tap the edit icon to set your own weights and variables. The muscles icon next to the name shows the muscle groups the program trains.\n\n## Start the program\n\n\n\nThe purple button on the info sheet says **Start** when you have no programs yet, and **Clone** when you already have one. Tap it, and the app copies the program into your own programs and makes it current. Weights are converted to the unit from your settings, lb or kg. Your other programs stay under the **Yours** tab.\n\nIf the program uses 1RM weights and some of yours are not set, the **Set 1 Rep Maxes** screen opens first. Otherwise the app opens the Home tab.\n\n## Import a program from a link\n\n\n\nTap **Import** in the top right corner of the **Choose a program** screen. Paste a link from the [web editor](/program) or a link somebody shared with you, then tap **Add**.\n\nThe app asks \"Do you want to import program X?\". If the program uses the other weight unit, it also asks to convert the weights to yours. If you already have a program with the same id, it asks before overwriting it. The imported program becomes current.\n\n## Go without a program\n\nTap **Go Without Program** at the bottom of the library. The app creates an empty program called \"Ad-Hoc Workout\" and opens the Home tab. You add exercises during each workout and build the program along the way.\n\nWhen you open the app for the first time, the **Choose your program** screen offers the same four choices: **Pick a built-in program**, **Create a program**, **Import from link** and **Go without program**.\n\n## Browse programs on the site\n\nEvery built-in program also has a page at [liftosaur.com/programs](/programs). The page has the same filters and sort as the app, plus the full description, the preview and the Liftoscript text of each program. The link in the info sheet opens that 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