TPF Lift
Grow every muscle.
Move every lift.
TPF is the most comprehensive lifting engine on the market: build your own week and watch it scored as you build — volume per muscle, fatigue per day, progression per lift. Set the goal, and the AI flags the plan that drifts from it. Fix the week before you train it.
Training for Hyrox, CrossFit, or selection? See all editions→
On iPhone, Android, and the web. Build it on the sofa, train it from your phone — one login, your whole history on every device.
Training hard is the easy part. Knowing what to change isn’t.
- Am I doing enough for chest? Too much for shoulders? Every answer is a guess.
- Eight weeks into a programme with no way to tell if it was the right one.
- Stalled lifts, and no idea which lever to pull — more volume, more rest, or something else.
You did the hard part. The effort shouldn’t disappear into a black box.
Everything, on one engine
The complete strength picture
Volume, recovery, intensity, progression — the whole depth of lifting scored on one screen, so you know what to change, not just what you did.
Catch the plateau before it costs you
A recovery model that flags the burnout coming on Wednesday — before it costs you Saturday’s session.
Know when to add — and when to stop
A muscle under target earns a set. A week over the line loses one. The chart says which, while there’s still time to act on it.
You bring the work. We’ll handle the maths.
We train the way you do. We know the frustration of grinding for weeks with no clear signal it’s working — that’s the whole reason TPF exists.
British Army PTIs
Built by the people who programme physical training for soldiers — on tired bodies, in the field, to a deadline.
Peer-reviewed
Every weighting and curve traces back to published research — Schoenfeld, Ralston, Banister and more.
iOS · Android · Web
A native app on every device, with one login and one training history that follows you everywhere.
The questions it answers
“Am I doing enough for my hamstrings?”
Answered per muscle, per week
“Could I add a set — or should I back off?”
The volume chart says which
“Why has my bench stalled?”
Stimulus vs fatigue, lift by lift
“Enough volume for chest this week?”
“More sets, or more rest?”
“Which muscle is lagging?”
How it works
Three steps. No surprises.
- 1
Set the goal, build the week
Name what you’re training for, then drag in your own split — or take a head start from 80+ templates. The analytics score it live as you build.
- 2
Read it, fix it, trust it
Under-trained muscle? Add a set. Fatigue over the line? Pull one back. And if the plan drifts from your goal, the AI tells you — before the week starts, not after.
- 3
Train it, track it, hit it
Log as you go and watch progress land against the goal you set. The progression engine sets next week’s numbers and calls the deload when it’s due.
EVERYTHING IT DOES
Build it. Score it.
Then train it.
Live analytics as you build: the undertrained muscles, the overcooked ones, the burnout coming. What would you change if you could see all of it — before you trained a single session of it?
01
Custom Program Builder
Build the week that fits your life.
Most apps make you bend your training to fit their template. TPF starts from your week — your job, your sleep, your gym access. Take a template as a head start if you want one, then make it yours: drag in any split — push-pull-legs, full-body, upper-lower — and the analytics move with every exercise you add, so by the time you hit save you already know the plan works. Not eight weeks later.
Stop forcing your week to fit a template. Build it around your life.
02
AI Goal Alerts
The plan you built, checked against the goal you set.
A programme can drift from the goal without ever feeling wrong: more of what you like, less of what the goal needs — and you find out at the end of the block. Set your goals in TPF and the AI checks the week you’ve built against them. The moment the plan stops serving the goal, you’re told, while it’s still easy to fix.
Eight weeks of effort pointed at the goal — not just near it.
03
TPF Effective Sets™
See the volume each muscle is really getting.
Three sets of bench at RPE 7 with 60s rest isn’t the same as three sets at RPE 9 with three minutes — yet most apps count them identically. So when you ask “am I doing enough for hamstrings?”, the honest answer is a guess. TPF scores every set on what actually drives growth and answers with one number per muscle, per week — so you add the set knowing it’s needed, or stop knowing it isn’t.
The difference between more and enough, per muscle, per week.
04
Weekly Volume Breakdown
Spot the undertrained muscle you didn't know about.
How long does an undertrained muscle go unnoticed in your programme — a fortnight? A whole block? The heatmap shows it in one glance: every muscle, every day, a verdict on each row — under target, over target, or missing entirely. You fix the week while it’s still a plan, not eight weeks after it mattered.
Spot the gap before it costs you eight weeks of training.
05
Strength Stimulus Per Lift
Give every big lift the dose it needs.
Hitting volume on quads doesn’t mean your squat is getting stronger. TPF scores the heavy work each big lift is actually getting — strength being built versus strength being peaked — so a stalled bench stops being a mystery: you can see whether it’s getting enough heavy work, and fix it if it isn’t.
Programmed strength, not accidental strength.
06
Recovery Cost
Know when you've earned the deload.
What would you change if you could see Saturday’s burnout on Wednesday? That’s what this chart is for. Every set stacks into a daily and weekly fatigue total, green through red — and when the week trends high, you pull a set or plan the deload before it costs you a session. Train hard, and recover from it.
Train hard. Just not so hard that next week pays for it.
07
Progression
Tomorrow's session, already decided.
Build a 4-to-16-week block once — TPF fills in the weights, percentages and progression curve from your current 1RM — and walk into every session knowing exactly what you’re lifting tonight. Author it set by set, or start from six proven templates, 5/3/1 Wave to Block Periodisation.
The next eight weeks decided once — so you can just train.
08
Train Anywhere
The whole engine — now in your pocket.
Plan the week on the sofa, check your volume on the gym floor, tick off sets between rest periods. TPF is a proper app on iPhone and Android — not a website squeezed into a browser tab — with one login and one training history across phone, tablet and web, so the programme and its analytics are wherever the training is.
Your programme, your numbers, your whole history — in your pocket.
WHAT MAKES IT COMPREHENSIVE
Most apps count your sets.
TPF scores all of it.
The most complete scoring engine on the market — every set weighted by what actually drives growth, every coefficient traceable to a paper. Not a logbook that just adds up reps.
| Other apps | TPF Lift | |
|---|---|---|
| Counts your sets | ||
| Adjusts for rep range | ||
| Adjusts for proximity to failure | ||
| Adjusts for rest interval | ||
| Counts diminishing returns as sets stack up | ||
| Knows each muscle’s minimum — and its ceiling (MEV / MRV) | ||
| Weighs every exercise by its real stimulus | ||
| Cites every coefficient |
Ready when you are
Become the lifter who plans on evidence.
A plan you built on numbers, and progress you can point to — stronger every month, and you can see exactly why.
Get the appNot ready? Start smaller. Take a free week of training, no email, no card — and see exactly what it scores.
Get a free training week →