The full body workout app that puts a weight on every lift

The short answer

Ranked by one test: can you open the app on a Monday, be given a whole-body session, and know what to put on the bar for each lift in it?

• SayLift, $4.17 a month (billed $49.99 a year): a built-in three-day full-body rotation, every logged session labelled Full Body, and one instruction per exercise with the weight attached. The targets are calculated on the phone, so they are there in a gym with no signal.
• Fitbod, $79.99 a year: give it your equipment and it writes the session and the loads. Good if you want no say in either. Sessions are generated on a server.
• Alpha Progression, $79.99 a year: the most carefully planned progression here, inside a structured block. More app than most three-day-a-week lifters need, and better than SayLift at explaining its reasoning.
• Hevy, $23.99 a year: build your full-body routine yourself, up to four of them on the free tier, and read last session's numbers beside the empty field.
• Strong, $29.99 a year: same idea, unlimited free workout history, three custom routines free.
• A notebook: completely fine, as long as you are willing to work out five weight changes in your rest periods, every session, forever.

What each app gives a full body lifter

Full body training makes more weight decisions than a split does

This is the part nobody mentions when they recommend full-body training to busy people. A chest and triceps day asks you maybe four questions, and two of them are about the same muscle at a similar level of fatigue, so the answers tend to rhyme. A full-body day asks you five unrelated questions. Squat, bench, row, shoulder press, core. Different muscles, different recovery, different last-trained dates.

Three sessions a week like that is fifteen separate load calls, and they land in ninety-second rest windows with chalky hands. Most people answer them the same way: whatever felt all right last time, rounded to the plate they can reach. That is not a programming failure, it is a bookkeeping failure, and an app is good at bookkeeping.

It is also the reason full-body and push/pull/legs feel different to run even when the weekly volume matches. A PPL day keeps you inside one family and one kind of fatigue, which is easier to judge on feel. If you are weighing the two up, that comparison has its own page: which app suits push pull legs.

The Full Body setting in SayLift, precisely

It lives in Settings under a section called Training Style, with four options: Let the app decide, Hypertrophy, Push / Pull / Legs, and Full Body. The subtitle next to Full Body reads "Every session works your whole body."

The setting does two things, and only two. It chooses which built-in starter program the Today page follows while your log is still thin. And it biases the label put on a workout once you have logged it, so your sessions come back as Full Body on the Log tab, with a chip in its own colour rather than a muscle-group name. The help text under the picker says it plainly: "This helps label your workouts in the Log tab."

What it does not do is write you a program week to week, and it does not periodise. There is no block, no planned volume ramp, no scheduled deload week. If you want that level of planning, Alpha Progression is the app built for it. Be clear-eyed about what you are choosing here: a label, and a sensible place to start.

The three days. The built-in rotation deliberately uses different movements on each day, so two visits in a row never repeat the same five exercises:

Day 1: Goblet Squat, Dumbbell Bench Press, Seated Cable Rows, Dumbbell Shoulder Press, Plank.

Day 2: Romanian Deadlift, Incline Dumbbell Press, Wide-Grip Lat Pulldown, Side Lateral Raise, Crunches.

Day 3: Bodyweight Walking Lunge, Pushups, One-Arm Dumbbell Row, Hammer Curls, Russian Twist.

Every exercise is 3 sets of 8 to 12 with no weight filled in, because the coach has nothing to work from until you log a session. Every name matches the bundled exercise database exactly, so each row opens its instruction sheet and photos, offline.

On the Today card you see which day you are on, written as "YOUR PROGRAM · DAY 1 OF 3", next to a tappable "Why this day?" that tells you the reason in a sentence. Once you have logged enough, that overline changes to "NEXT FROM YOUR HISTORY" and the app follows the rotation it read out of your own sessions instead of the built-in one. How that learning works is covered here: the app that learns your split.

Two more things worth knowing. A routine you build on the Profile tab outranks the built-in program completely, so if you already have a full-body plan from a coach or a spreadsheet, put it in and the setting stops choosing your days. And "Let the app decide" also starts from the full-body rotations, which makes whole-body training the default shape for anyone who never opened Settings at all.

Where the weight comes from

This is the half that answers the fifteen questions. For each exercise in the session, SayLift returns exactly one action with a number attached. There are six: increase, hold, decrease, deload, restart and calibrate.

Increase fires when you hit the top of your rep range last time, and adds 2.5 kg on upper body or 5 kg on lower body (5 lb and 10 lb if you work in pounds). Hold keeps the weight and gives you a rep goal instead, last session's lowest working-set reps plus one. Decrease takes 7.5% off when your reps dropped below the bottom of the range, or slipped three sessions running at the same weight. Deload takes 10% off when three or more comparable sessions show no progress across 21 days or more. Restart also takes 10% off when it has been two weeks or more since you last trained that movement with a weight, which happens often on a three-day week. Calibrate is the honest one: no history for that exercise yet, so no weight is advised and it asks for one logged session first.

Each one comes with a line of plain reasoning, not a chart. "You hit 12 reps at 60 kg, time to go up." "Solid at 60 kg, same weight, push for 10+ reps." "Three weeks without progress here, take a lighter week and come back fresh." Above the list sits a headline for the whole session, which on a full-body day is usually something like "Add weight on 3 lifts" or "2 lifts go up, 1 goes lighter". That sentence is doing the job the fifteen decisions used to.

Bodyweight work in the rotation behaves sensibly. Plank, Pushups and anything logged as a duration get a hold and track reps or time rather than a weight, so nothing asks you to load a plank. Sets you mark as warm-ups or drop sets are taken out of the set target, so ramp-up work never counts as a working set or drags the next target down.

All of it is arithmetic on your own logged sets, run on the device. No request leaves the phone to produce a target, which is why the numbers are waiting for you in a basement with no bars of signal. The general version of this mechanism, across every app that attempts it, is here: apps that decide your next working weight. If you are brand new to the barbell, start here instead: which app to use as a beginner.

How to set it up in SayLift

1. 1Install SayLift and start the 3-day trial.
2. 2Open Settings, find the Training Style section, and choose Full Body. The subtitle should read "Every session works your whole body."
3. 3Go to the Today tab. The card now shows the first day of the three-day rotation, with the overline "YOUR PROGRAM · DAY 1 OF 3". Tap "Why this day?" if you want the reason in writing.
4. 4Train it and log your sets. There are no weights filled in yet, so put in what you actually lifted, in kilos or pounds, whichever unit you set in the app.
5. 5Come back for your next session. The card moves to Day 2, so you get a different five movements, and each exercise now carries an action and a weight read from what you logged.
6. 6Check the Log tab. Each session is tagged Full Body with its own coloured chip, so a month of training reads as a rotation rather than a list.
7. 7Already have your own full-body plan? Build it on the Profile tab, or paste it in, and it takes priority over the built-in program. The coach then sets weights for your exercises instead of the starter ones.

Who SayLift is for

• You train two or three days a week and hit everything each time. This is the case the Full Body setting and the three-day rotation were built around, and it is also the default the app picks when you never touch Settings.
• You want the weight decided, not graphed. One action per exercise with a number on it, and a sentence saying why. If you would rather read charts and make the call yourself, JEFIT at $69.99 a year gives you deeper analytics and Hevy at $23.99 is the cheaper logger.
• Your gym has no signal. Targets, history, manual logging and all 873 exercise guides work offline. Voice logging is the exception: it needs a connection, and it is capped at 10 recordings an hour and 20 a day.
• You want the typing gone. After your last set you can say the whole session out loud in any language, and check it on a review screen before it saves. Nothing saves until you do.
• Not for you if you want programming. SayLift reacts to your logged sets. It will not plan a block, periodise your volume or schedule a deload in advance. Alpha Progression at $79.99 a year does that properly.
• Not for you if you are not on an iPhone. iOS 17 or newer, no Android, iPad, Apple Watch or web version. There is no Apple Health sync, and supersets are not grouped, so a paired movement goes in as two exercises with a note.
• Price. A 3-day free trial, then $4.17 a month (billed $49.99 a year), $7.99 a month, or $3.99 a week. The app is new and has no App Store ratings yet, which is worth knowing against Hevy's 85,100 and Strong's 108,489.