TPF Lift
Know it works —
before you run it.
Most lifters plan the week on feel and find out eight weeks later. TPF scores your plan as you build it — volume per muscle, fatigue per day — so you can see where to add, where to ease off, and what the week will do before you train it.
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.
What changes when you plan on numbers
See the week before you train it
Build a session and the numbers update live — volume per muscle, against the targets that drive growth.
Catch the plateau before it costs you
A recovery model that flags the burnout coming on Wednesday — not after your knees tell you on Saturday.
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, Wilson, Schumann 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
Build your week
Drag-and-drop your own split or start from 80+ templates — the analytics score it as you build.
- 2
Adjust until it reads right
Under-trained muscle? Add a set. Fatigue over the line? Pull one back — before the week starts, not after.
- 3
Train it and progress
Log as you go. The progression engine sets the next weights and calls the deload when it’s due.
WHAT YOU’LL ACTUALLY SEE
Build it. Score it.
Then train it.
Live analytics as you build. Spot the undertrained muscles, the overcooked ones, and the burnout coming — before you run the programme for eight weeks.
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. TPF scores every set on what drives growth and gives you one number per muscle, per week. When hamstrings read under target, you add the set knowing it’s needed. When they read over, you stop.
The difference between more and enough, per muscle, per week.
Weekly Volume Breakdown
Spot the undertrained muscle you didn't know about.
Muscles down the side, days across the top, a status badge at the end of every row. One glance shows which muscles are under target, which are overcooked, and which you forgot — while there’s still time to change the week, not eight weeks after it mattered.
Spot the gap before it costs you eight weeks of training.
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 tracks each big lift separately — splitting stimulus into Building (60–95% 1RM) and Peaking (80%+) zones — so you can see whether the bench is getting enough heavy work, or just along for the ride.
Programmed strength, not accidental strength.
Recovery Cost
Know when you've earned the deload.
You can train hard without over-training — if you can see the load building. Every set stacks into a daily and weekly fatigue total, colour-coded green, amber, red. When the bar trends red, you plan the deload — not three sessions after your knees demand one.
Train hard. Just not so hard that next week pays for it.
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. Drag in any split — push-pull-legs, full-body, upper-lower — and the muscle analytics update with every exercise you add, so the plan is scored before you ever train it.
Stop forcing your week to fit a template. Build it around your life.
Progression
Tomorrow's session, already decided.
Stop programming week-to-week. Build a 4-to-16-week block in advance — TPF auto-fills the weights, percentages, and progression curve off your current 1RM. Author every set by hand, or pick from six tested templates: Linear %, 5/3/1 Wave, Texas Method, Wave Loading, Block Periodisation, RPE-Auto.
The next eight weeks decided once — so you can just train.
Train Anywhere
The whole engine — now in your pocket.
TPF is now a proper app on iPhone and Android — not a website squeezed into a browser tab. Plan the week on the sofa, check your weekly volume on the gym floor, tick off sets between rest periods. One login, one training history, synced across phone, tablet and web — so the programme and its live analytics are wherever you are.
Your programme, your numbers, your whole history — in your pocket.
HOW TPF DIFFERS
Most apps count your sets.
TPF scores your plan.
You don't need another logbook. You need to know the plan you're about to run is the right one — and what to change when it isn't.
| Other apps | TPF Lift | |
|---|---|---|
| Counts your sets | ||
| Adjusts for rep range | ||
| Adjusts for proximity to failure | ||
| Adjusts for rest interval | ||
| Intra-session diminishing returns | ||
| Per-muscle MEV / MRV thresholds | ||
| Per-exercise factor weights | ||
| 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.
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