Build Muscle: How LiftIQ Shapes Your Week
Moderate rep ranges, structured working sets and splits that fit your schedule, equipment and reported limitations.
- Uses moderate repetition ranges (typically 8 to 12 reps on compound and accessory lifts) with 120 seconds of rest on main lifts.
- Selects a 3-day full-body, 4-day upper-lower, 5-day upper-lower-full or 6-day push-pull-legs template based on the days you pick.
- Adapts exercises to gym, home or outdoor equipment and filters out movements that conflict with reported joint or health limitations.
- Prescribes sets, reps and rest only; you choose weights you can control and log each set in the LiftIQ app.
What the plan does
App rule for build muscle: Muscle growth: more working sets, with room to build volume gradually. Short sessions or restrictions can reduce weekly volume.
Your reported limitations, equipment and experience take priority over goal targets. Stop an exercise that causes pain and ask a qualified clinician which movements are appropriate for your injury. Automatic loads are off for your reported limitations. Use a load and range of movement agreed with your clinician; stop if it hurts.
When you choose Build muscle, the LiftIQ plan engine prioritizes working sets across major muscle groups while keeping each session inside your chosen time cap (up to 30, 45 or 60 minutes). Beginners start with two working sets per exercise to practice technique before adding volume; intermediate and advanced lifters receive additional sets where session time allows.
Default sets, repetitions and rest draw on general principles for healthy adults; they are starting points, not individualized load calculations. In the app, you record the weights and reps you actually perform.
Related read: How your plan is built: the six answers behind your plan
Your plan starts with your account
Read about this goal here. Your personal training week is available in the member area after account and app setup.
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