Bring your program. Or build one.
Your coach's spreadsheet, a PDF from a book, a screenshot from a friend: CataLift turns it into program days you can start with one tap.
Import it in a minute.
Paste it, share it to CataLift, or point it at a Google Sheet. You see a preview and can fix any row before you save.
- CSV
- JSON
- Google Sheets
- A photo or screenshot
- Excel
- Share to CataLift
Try the import
Paste a program in CataLift's CSV format, paste cells straight from a spreadsheet, or drop a .csv, .tsv, .txt or .json file. Or load the example.
Your preview shows up here.
This runs in your browser. Nothing is uploaded. In the app, the preview links each exercise to the full library of about 1,100.
- Messy program? Use the AI prompt.
- Copy CataLift's prompt, paste it into ChatGPT or Claude with your program, and paste back the CSV it gives you.
- Google Sheets
- Paste the sheet's link. It needs to be set to "Anyone with the link can view"; there's no Google sign-in.
- Photos, PDFs and ExcelNew
- Take a picture of a printed program or import a PDF or .xlsx file. Fix anything it misread before you save.
- Limits
- Up to 52 weeks, 365 workouts and 50 exercises a workout. Free accounts import two programs a month, Premium ten.
Or build it day by day.
Name it, set the weeks and days, then add each day's exercises with the targets you want to hit.
- Days in order
- Program days run in order, so you don't need rest days. Up to 52 weeks and 7 days a week.
- Real targets
- Sets, reps, RPE and rest for every exercise, or a time or duration for holds and cardio.
- Coaching cues
- Supersets, tempo and pause cues, warm-up sets, drop sets, left/right tracking, variations and a video link.
- Always the next day
- Start picks up the next day you haven't done. The Next workout widget puts it on your home screen.
- Suggested weightsNew
- Turn it on and program days show a grey weight to aim for, worked out from your 1RM and the program's targets.
- Finished it?
- When every day is done you get a congratulations and can run the whole program again from Day 1.
Programs are better shared.
Swap programs with your training partner, or borrow the workout your friend just finished.
- Send a program or a workout to a friend in Messages. They can save their own copy. New
- Open a friend's finished workout and tap Start this workout: their sets become your targets.
- Or save it to one of your programs, as a new program or a new day.
- Copies never turn their numbers into your PRs, and their notes, RPE, heart rate and body weight stay private.
Your cat is waiting by the bar.
Free on iPhone and Android.
