All features
Everything in TPF Lift.
Full feature list across Free, Premium, Pro, and Coach tiers. The home page highlights the main differentiators — this is the complete picture.
Scoring engine
TPF Effective Sets™
Every set scored on proximity to failure, rep range, rest, and exercise factor. Summed per muscle, per week.
Weekly volume breakdown
Muscles × days table with MEV / MAV / MRV status badges per row.
Strength stimulus per lift
Per-compound Building + Peaking zone scoring. Anchored to Ralston 2017.
20-muscle basic matrix
Core muscle group coverage on the free tier.
38-muscle comprehensive matrix
Full muscle group coverage including subdivisions.
Seven intensity techniques
Cluster sets, myo-rep match, rest-pause, lengthened partials, 1¼ reps, drop sets, straight sets — each with honest S:F weighting.
Recovery & readiness
Recovery cost
Running fatigue total vs training-age capacity. Green / amber / red daily and weekly views. Banister 1991 + Foster 2001+.
Deload warning
Flags when weekly load is trending toward overreach before your body confirms it.
ACR chart
Acute:Chronic Workload Ratio. Gabbett 2016 sweet-spot; injury-risk indicator.
52-week calendar heatmap
GitHub-style year view of daily recovery cost as % of MDRC.
Analytics
Personal compliance score
60% session × 40% set composite. Not a streak.
Power-to-Weight ratios
On the 1RM tab — Strength Level 2024 tiers, sex-adjusted.
e1RM trend per lift
Epley/Brzycki/Lombardi blended estimate with > 5 kg jump confirmation.
Benchmark-test scheduler
12 standard tests with due / overdue surface on dashboard.
Edit audit log per programme
Per-programme journal of edits.
Builder & planning
Custom program builder
Drag-and-drop week builder. Day-cost in the header before you commit.
80+ programme templates
Hypertrophy, strength, powerbuilding, powerlifting, general fitness. Sorted by difficulty or days/week, filtered by kit.
Progression planning
4–16 week blocks, auto-calculated from 1RM. Six templates: Linear %, 5/3/1 Wave, Texas Method, Wave Loading, Block Periodisation, RPE-Auto.
Prescribed intensity, not guesswork
Every lift carries a target load — a % of your 1RM — alongside its RIR. No 1RM on file yet? It is suggested from the rep range and prescribed RIR, so you train at the intensity the stimulus actually needs.
Per-muscle volume controls
Override MEV/MAV/MRV targets per muscle group.
Custom exercises
Add your own exercises, and set the factor weights that decide how they score.
Training day
Today / training mode
Loads lift, scheme, and weight pre-calculated. One tap when reality matches the plan.
Plate calculator
Shows exactly what to load per side for any target weight and bar — and rounds every prescribed weight to a number you can actually build from real plates.
Platform
Native mobile app (coming soon)
In build. Full web access works on every device today — one login, one history, synced everywhere.
Anomaly detection
Catches typos on logged values (e.g. 600 kg squat).
Soft-delete with 30-day restore
Trash view; auto-purge after 30 days.
Guidance Tab deep-dives
Plain-English explainers + citations for every engine component.
Coach tools
Client roster
Per-client profiles, alignment scoring, deliverable programmes, change log, in-app linking.
Build for unlinked clients
Quick-add a local client (favourites, injuries, goals) with no link — or export any plan as a branded PDF / JSON.
Public coach profile
A shareable page that showcases your coaching to prospective clients.
Your branding
White-label the client-facing view with your brand mark.
Feature availability reflects the current build — now shipping as in any browser on any device, with native iOS and Android apps in build. Some features marked Tactical/Instructor are in active development. The free/Basic tiers are genuinely free — no card, no expiry.