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 enrolling.
Training with Ultimate Lift
Find a plan for your training week.
Choose a programme that fits your goal, equipment and available time. Ultimate Lift also lets you combine ready-made sessions or build a workout of your own.
19 programmes · 4 training themes
Programmes
Follow a structured progression across weeks. Compare training goals, experience levels, equipment and weekly commitments.
Explore programmes
48 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.
Follow a full progression or organise the week yourself. Whichever you choose, keep your planned targets and completed sets together.
02
Follow multiple programmes
Enrol in more than one programme at the same 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.
Exercise choice, loading and recovery should serve the programme’s goal. These principles explain how the training is organised.
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.
Four weekly sessions focus on the squat, bench press, deadlift and overhead press. Each three-week cycle moves from fives to triples to heavier top sets.
The chart shows the changing top-set target. The next cycle starts lighter before building to a higher target, giving the programme a rhythm you can see before you begin.
Explore the programme and first weekNine-week top-set progressionTop set · % training max
Build · 1–3Progress · 4–6Heavy · 7–9
Planned top-set loads as a percentage of training max.