Strength & Hypertrophy · Programs
The Proven Strength Programs Built Into LiftPilot
You don't have to design a program from scratch. LiftPilot includes the routines that lifters have trusted for decades — and runs progressive overload on them for you, so a classic template becomes a self-driving plan.
Why use a proven template?
Good programs aren't magic — they're sensible arrangements of frequency, volume and progression that have worked for thousands of lifters. Starting from a known template removes decision fatigue and a lot of beginner mistakes. LiftPilot's twist is that it doesn't just hand you a static spreadsheet: it layers automatic progressive overload and autoregulation on top, so the plan adapts to your actual performance.
Beginner
- Beginner Routine & Full Body (3x/week) — simple, high-frequency full-body training that's ideal when you're new and adapting fast.
- StrongLifts 5x5 — the classic five-sets-of-five barbell program built around squat, bench, row, press and deadlift. Linear, brutally effective early on.
- Greyskull LP — a linear progression with an AMRAP final set, allowing a bit more autoregulation than a fixed 5x5.
Intermediate
- Push/Pull/Legs (PPL) — a hugely popular split that organises training by movement pattern; available as a 3-day and an advanced 6-day version.
- Upper/Lower — four-day split balancing frequency and recovery; a reliable workhorse for strength and size.
- PHUL (Power Hypertrophy Upper Lower) — blends heavy power days with higher-rep hypertrophy days.
- Texas Method — a classic intermediate program using volume, recovery and intensity days across the week.
Advanced & specialised
- PHAT (Power Hypertrophy Adaptive Training) — Layne Norton's high-volume hybrid of powerlifting and bodybuilding work.
- nSuns — a high-volume 5/3/1 derivative with daily top sets and back-off volume.
- Wendler 5/3/1 — Boring But Big — Jim Wendler's percentage-based strength staple with the BBB volume template.
- Smolov Jr — a short, intense block for pushing a single lift hard.
- German Volume Training (GVT) — the famous 10x10 hypertrophy method.
Built-in, then made automatic
Whichever you choose, LiftPilot handles the week-to-week maths: it advances loads and reps according to that program's logic, manages your weekly volume, suggests deloads when fatigue builds, and lets you swap exercises when equipment is taken — carrying your progression across. And if you'd rather build your own, the custom builder supports supersets, drop sets and tempo work. Prefer to follow a classic? It's already in the app, on Autopilot.
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FAQ
What workout programs are built into LiftPilot?
LiftPilot includes beginner and full-body routines, StrongLifts 5x5, Greyskull LP, Push/Pull/Legs (3-day and advanced 6-day), Upper/Lower, PHUL, PHAT, nSuns, Wendler 5/3/1 Boring But Big, Texas Method, Smolov Jr and German Volume Training — with automatic progression applied on top.
Which built-in program is best for beginners?
Beginners usually do best with a simple full-body routine or StrongLifts 5x5, which use high frequency and linear progression while you're adapting quickly. Greyskull LP is a good next step thanks to its AMRAP final set.
Can I still build my own routine?
Yes. Alongside the built-in programs, LiftPilot has a custom builder that supports supersets, drop sets and tempo work, with the same automatic progressive overload applied to your own routines.