Automatic program · Updated 8 October 2026 · By Joonas Pohjaranta
Workout app that builds your workout plan automatically
Short answer
SisuLift builds your gym program for you. You tell it your goal, experience level, how many times a week you train and where, and the app picks the split, exercises, sets, reps and starting weights. You see the finished program and can swap exercises before you create an account. The app works in English and Finnish, at the gym or at home.
Many workout apps are just logs: you record what you did, but you decide what comes next. This page shows what SisuLift asks, what it does with your answers and how the program changes as you train.
What does the app ask before building the program?
- Goal: muscle, strength, fat loss or balanced
- Experience level from beginner to experienced
- Sessions per week (2-6) and fixed days or a flexible rhythm
- Whether you train at the gym or at home, and at home which equipment you have
- Pain or problem areas, for example back, shoulder, knee or wrist
- Up to two areas you want to emphasise, for example glutes or arms
- Age, weight and sex to estimate starting weights
- Optionally, for experienced lifters, current working weights and a preferred split
What kind of program does it build?
Your sessions per week decide the split. Two to three sessions give you full-body workouts, more sessions an upper and lower split or push, pull and legs days. Experienced lifters can choose the split themselves.
Your experience level sets the number of exercises and sets, and age reduces the volume. Your goal changes rep ranges and loads: with a strength goal the weights are heavier and the reps lower. Problem areas swap demanding exercises for safer ones.
Starting weights are estimated from your profile, or from your own working weights if you gave them. You see the program before you create an account and can swap a single exercise or lighten the weights.
How does the program change as you train?
- Your program learns from the weights you actually liftFree
- Deload weeksFree
- Weekly weight and rep suggestions for every exercisePremium
- Intensification blocks and phase changes based on your dataPremium
- AI planner that builds a new program or a single training dayPremium
- Weekly analysis and a debrief after every workoutPremium
- AI quick workout when you are short on timePremium
On the free plan your program can have two active training days.
Does the app change my program without asking?
No. You accept weekly suggestions one by one or all at once, and a program from the AI planner arrives as a draft you accept or reject. You can always change the weights during a workout.
The starting program is assembled with rules, and weights, reps and deload triggers are calculated with rules as well, so the same data always gives the same result. A language model is used in the AI planner and the coach, but it does not guess your next weight.
What does it cost?
The starting program is built for everyone for free, and you see it before you sign up. As a new user you get Premium for 14 days without a card, and after that you can keep the free plan.
Premium costs €9.90 per month or €79.90 per year. It includes weekly weight-increase suggestions, the AI planner and the Grind coach.
Who is this not for?
If you have a coach who writes your program, or you want to follow a specific program exactly as written, you can build the program by hand and use SisuLift as a workout log.
The app does not build programs for endurance races, team sports or rehabilitation. You can add running to your week, but the programming is made for the gym.
Frequently asked
Is the automatic workout plan free?
The starting program is. It is built for everyone at no cost, and on the free plan your program can have two active training days. Weekly weight-increase suggestions and the AI planner are part of Premium, which you can try for 14 days without a card.
Can I see the program before signing up?
Yes. The program with exercises, sets, reps and weights is shown before you create an account, and you can swap exercises or lighten the weights.
Does this work for home workouts?
Yes. When you choose home, the app asks about your equipment, such as dumbbells, resistance bands, a kettlebell or a pull-up bar, and builds the program with only those.
Does the program take problem areas into account?
Yes. If you mention a back, shoulder, knee or wrist problem, demanding exercises are swapped for safer ones. The app does not replace a doctor or physiotherapist, so severe or lasting pain should be checked.
Is this suitable for beginners?
Yes. Beginners get full-body workouts, fewer exercises and sets and a gradual progression. Every exercise has an animation and instructions.
Can I change the program later?
Yes. You can swap, add and remove exercises, and add or remove training days. A completely new program can be built with the AI planner on Premium.
Is the program made by AI or by rules?
Both. The starting program and weight progression are calculated with rules, so they are predictable and checkable. The AI planner uses a language model to build a program, and that program arrives as a draft you approve.
Does the app work in English?
Yes. SisuLift is made in Finland and works in English and Finnish on iPhone, Android and the browser.