Proven programming

LiftProof ships with four named programs: 5/3/1 Beyond, Linear Progression, Push/Pull/Legs 6-Day, and GZCLP. Each one lives in the Programs tab with its full percentage scheme, assistance template, and deload logic intact.

The app adjusts your training max from AMRAP performance — not from a vibe. Miss a rep target and next cycle drops; crush it and it climbs. The rules are the same rules the program authors published; LiftProof just does the arithmetic.

Prefer to run your own block? Build a custom program from scratch: pick lifts, set percentages, schedule deloads. LiftProof still tracks progression signals, still warns when volume drifts outside what you configured.

• Four starter programs at launch

  5/3/1 Beyond, Linear Progression, PPL 6-Day, GZCLP — all implemented faithfully.

• Training-max autoregulation

  Next cycle adjusts from your actual AMRAP reps, not a fixed linear add.

• Custom programs supported

  Build your own block with full control over lifts, percentages, and deload cadence.