Build Your Own Program or Use Liftosaur's Built-In Routines?

Updated

Use a built-in routine if you want to start training today with a proven structure and adjust it later; build your own program if you already know your training logic and want full control over exercises, sets, and progression rules. The two paths aren't exclusive — every built-in routine in Liftosaur is written in Liftoscript, so you can copy one and edit it rather than starting from a blank page.

What the built-in routines give you

Liftosaur ships with 50+ ready-made programs, including:

  • 5/3/1 for beginners — a classic strength template with clear weekly progression
  • GZCLP — linear progression for lifters past the novice stage
  • Metallicadpa PPL — a push/pull/legs split popular for hypertrophy
  • Starting Strength and Texas Method — strength-focused linear and weekly progression
  • Strong Curves, Lyle's Generic Bulking, Arnold's Golden Six, and others

These are not locked templates. Each is built with Liftoscript, so you can open it, change sets, reps, or weight, and save your own version. That means the "built-in vs. custom" decision is really about where you start, not what you're allowed to do.

What building your own program involves

In the workout editor you write your program in plain text using Liftoscript. A minimal example looks like:

Squat / 3x5 / 150lb
Bicep Curl / 3x10 / 12lb

From there you can specify exercises by week and day, define sets, and add progressive overload rules. Optional scripting handles more advanced schemes — custom progressions, myo-reps, drop sets, and manipulation of weight, reps, RPE, or even the rest timer. The docs cover the full syntax.

You don't need scripting for a basic program. You need it when your progression logic can't be expressed as "add weight when you hit the target reps."

How to choose

Your situation Better starting point
New to structured lifting, want to start now Built-in routine (e.g., 5/3/1 for beginners, GZCLP)
Returning after a break, want a known template Built-in routine, then tweak
Have a specific split and progression scheme in mind Build your own
Want a proven base but different exercise selection Copy a built-in routine and edit it
Run advanced techniques (myo-reps, drop sets, custom RPE logic) Build your own with Liftoscript

A practical middle path: pick the built-in routine closest to your goals, run it for a few weeks, then edit the parts that don't fit. You get the structure of a tested program and the control of a custom one, without writing progression logic from scratch.

What stays the same either way

Automatic progressions (linear, double, and rep-sum, or custom logic) adjust your program after each workout. The tracker logs every set and rep, stores data in the cloud, and shows graphs for weight, reps, and volume per exercise over time, plus weekly volume per muscle group — both prescribed and completed. 1RM and RPE are supported.

So the choice affects how much setup you do up front, not what the app can track afterward. If you're unsure, start with a built-in routine; you can always convert it into a custom program later.