Training

A programme that fits your week, and moves when it doesn't

Choose a split or let 3Lite choose, and get a programme built around your days, equipment and experience. Log every set in seconds and drag sessions to another day when life gets in the way.

Replaces a workout planner and gym log. Part of one app, for one subscription.

Six splits, or "choose for me"
Log sets in seconds, even offline
You vs You: beat last time

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Logging a workout. Screens show sample data.

How it works

Training, step by step

01
Build your programme
Pick a split such as full body, upper/lower, push/pull/legs, Arnold or a body-part split, or "choose for me" by days and level. Or create your own plan and name each session.
02
Train with targets
Each exercise shows sets, reps, reps in reserve and rest, with last time's numbers beside every set.
03
Beat last time
You vs You sets a target from your last session on each movement: one more rep or a little more weight. Beat one and the session's a win.
04
Move it when life happens
Drag a session to another day. 3Lite keeps the same muscles a day apart and shows anything it moved to make room.

Build a programme
Your training calendar
Plan towards events
Paste a workout
Write your own plan

Key features

What you get, and why it helps

Weekly volume per muscle: Sets are balanced across the week, with half credit for indirect work, so nothing is over- or under-trained.
Fast set logging with a rest timer: Weight, reps, reps in reserve and technical failure, saved set by set so nothing is lost. The rest timer takes over the screen so you can't miss it.
Personal records, worked out for you: Heaviest weight, estimated one-rep max, most reps at a weight and best set volume, recorded when you finish.
Deload weeks: Make any week lighter: half the sets, more in reserve and about 10% lighter suggestions, without breaking your streak.
Events and holidays: Add a competition, photoshoot, holiday or occasion and 3Lite helps you plan a goal that ends on the day.
Your own plan: Prefer to write it yourself? Name your sessions and days, add the exercises you want and drag them into order.
Paste a workout: Copy a plan from your notes, WhatsApp or a spreadsheet and 3Lite reads the days, sets, reps and rest. Anything it isn't sure of, it asks.
Recovery-aware: A short night, an injury or a rough cycle day can make the session lighter, if you choose.

The numbers

Why it matters

Research and official figures behind this part of 3Lite. See all the numbers.

30%
of adults in England met both the aerobic and the muscle-strengthening activity guidelines.
Source: NHS England, 2023
36% / 29%
Only 36% of men and 29% of women in England met the guideline of muscle-strengthening activity on two or more days a week.
Source: NHS England, 2023
+0.37%
A meta-analysis found each extra weekly set of resistance training was associated with about 0.37% more muscle growth: one reason 3Lite counts your weekly sets.
Source: Journal of Sports Sciences (Schoenfeld, Ogborn & Krieger), 2017
40%
The same analysis found combining strength and aerobic activity was associated with a 40% lower risk of death from any cause.
Source: British Journal of Sports Medicine (Momma et al.), reported by Hospital Healthcare Europe, 2022

FAQ

Training questions

Is 3Lite good for beginners?

Yes. Choose your level and days, and "choose for me" picks a sensible split. Every exercise has written instructions, cues and an illustration.

Can I use my own programme?

Yes. Choose "Create my own" and add your exercises, or "Paste a workout" to bring one in from your notes or a spreadsheet. You can rename, add or remove sessions later.