Go to the Profile tab, scroll down to "Program Settings", and tap "Generate New Program". The app will create a new periodized program based on your current settings and maxes.
After each set, log your RPE (Rate of Perceived Exertion) on a scale of 1-10. The app compares your actual RPE to the target RPE and automatically adjusts your next set's weight. If sets feel harder than expected, weights decrease; if easier, weights increase.
MEV (Minimum Effective Volume): The minimum training volume needed to make progress. MAV (Maximum Adaptive Volume): The optimal volume where you make the best gains. MRV (Maximum Recoverable Volume): The maximum volume you can recover from before overtraining.
The app tracks these for each muscle group and adjusts your program accordingly.
Set your training goal to "Competition Prep" and enter your meet date. The app will automatically structure your program with appropriate peaking blocks, taper weeks, and intensity progressions to peak on meet day.
Yes! You can customize training days per week, squat style (high bar/low bar), deadlift stance (conventional/sumo), bench grip width, enable/disable top singles, and adjust accessory exercise preferences.
Subscriptions are managed through Apple. Go to Settings → [Your Name] → Subscriptions on your iPhone, find MyLiftingCoach, and tap "Cancel Subscription". You'll retain access until the end of your billing period.
If you have iCloud sync enabled (Pro subscribers), your data is automatically backed up to your iCloud account. This means your training history, programs, and settings sync across all your devices and are restored if you reinstall the app.
The AI Coach is powered by Apple Intelligence and runs entirely on your device. It understands your training program, goals, history, and can answer questions about why your program was designed the way it was.
Requirements:
- iPhone 15 Pro/Pro Max or newer, OR
- iPad with M1 chip or newer, OR
- Any Mac with Apple Silicon (M1/M2/M3/M4)
- iOS 26 / iPadOS 26 / macOS 26 or later
- Apple Intelligence enabled in Settings
Privacy Benefits: Unlike cloud-based AI (ChatGPT, etc.), Apple Intelligence processes everything on-device. Your training data never leaves your phone—no cloud servers, no data collection, complete privacy.
Privacy: All AI processing happens on YOUR device. Your training data, personal records, and wellness information never leave your phone. No cloud APIs, no data harvesting.
No Internet Required: Works offline, in airplane mode, at the gym with poor signal. Always available when you need coaching advice.
No Subscription: Apple Intelligence is included with iOS 26. No additional monthly fee for AI features like other apps charge.
Environmentally Friendly: On-device processing uses far less energy than cloud data centers. No network overhead, no server farms processing your requests.
Speed: Responses are instant since there's no network round-trip. Ask a question, get an answer immediately.
Greasing the Groove is Pavel Tsatsouline's training method for building strength through frequent submaximal practice. Instead of training to failure once a week, you do many easy sets throughout the day.
Key Principles:
- Use 50% of your max reps per set
- Rest 1-2+ hours between sets
- Practice 3-5 times per day
- Never go to failure
MyLiftingCoach includes GTG-specific rest timers (1+ hours) with notifications so you can leave the app and get reminded when it's time for your next set.
The 1-week free trial gives you full access to all Pro features including AI program generation, RPE auto-regulation, competition peaking, volume landmarks, and advanced analytics. You won't be charged until the trial ends, and you can cancel anytime.