Heavy weeks and rep weeks Every Bench, Squat, Deadlift and Overhead Press program has been rebuilt, from the starter programs through Intermediate to Advanced. Training now alternates a heavy week with a rep week, all the way through the 10 weeks. • Heavy weeks build towards your max, with the weight going up each time • Rep weeks drop to around 60% with plenty of volume. You build muscle while your joints and nervous system recover • No more than two heavy weeks back to back, so you stay fresher going into test week • Rep weeks replace the old deload weeks Running Squat and Deadlift together? When you set up either one, choose whether to start on a heavy week or a rep week. If the other program is already running, LiftBlock suggests the opposite week, so your heavy squats and heavy pulls never land together. Each week now shows a Heavy or Rep badge, so you know what's coming. Programs you've already started carry on exactly as they are. The new structure applies when you start a new program or run one again.

Every programme now shares one clean layout, so Intermediate, Advanced, Pure Power, PPL and Upper/Lower look and work just like the original Bench, Squat, Deadlift and OHP programmes. - Bigger, clearer week cards, with completed weeks folding away neatly - Switch between days inside each week, with a tick on the days you've finished - Tap the weight pill to log what you actually lifted. Your planned weight still shows underneath - Look ahead: future weeks are now fully readable, and open for logging once you finish the week before - Accessories open in their own sheet with per-set weights and last week's numbers - PPL and Upper/Lower: work through your session one exercise at a time, or tap to jump anywhere in the day - Warm-up guidance now shown for Pure Power - Rest timer now reads ranges like "3–5 min" correctly - Bug fixes and performance improvements

What's New in LiftBlock This is the biggest update since launch — a whole new tab, a new programme, and a rebuild of two existing ones. NEW: Strength tab Track your true one-rep maxes in one place. Log a PR on bench, squat or deadlift and LiftBlock places you on two separate ladders: an absolute ladder based on raw weight, and a pound-for-pound ladder using DOTS, so your numbers are scored fairly against your bodyweight. Tier badges from Beginner through to Elite on every lift Combined total tiers and strength clubs to chase Full PR history so you can see the trend, not just today's number Medals unlock as you cross each tier, with a celebration when you jump more than one at once NEW: Bar loader Stop doing plate maths mid-session. Tap the weight on any programme screen and LiftBlock shows you exactly what to load on each side of the bar, in kg or lb. Built into every programme in the app. NEW: Pure Power programme A ten-week, five-day block for lifters who want everything covered. Pure Power runs Bench, Squat, Deadlift, Back and Shoulders off eight independent one-rep maxes, so every lift is prescribed off your real numbers rather than a guess. If you haven't tested a lift, LiftBlock estimates it and flags it as an estimate until you enter the real thing. Percentage waves build across the block, with day-level collapse to keep the screen clean when you're only interested in today. REBUILT: Intermediate programme The Intermediate block has been reworked from the ground up. It's now ten weeks, one session per week per lift, with an 80% working floor so you're never wasting a session on light work. Week five brings a reload to keep you fresh, and week ten finishes on a heavy double. Continuation blocks mean when you finish, the next cycle picks up from where you actually ended rather than starting you over. REBUILT: Advanced programmes Rebuilt on the same continuation logic, with cleaner weekly progression and prescriptions that follow your tested maxes more closely. Also in this release Fixed a bug where the Pure Power screen could display the wrong programme Fixed achievement counts not registering Intermediate, Advanced, Pure Power and Upper/Lower completions General performance and stability improvements Train hard.

New: Advanced Bench Press program! A 10-week double-frequency block tracking Flat, Incline, and Decline separately: Day 1: Flat Bench top set + working sets Day 2: Decline top set, Incline working sets Deload week 7, test week 10 for fresh 1RMs across all three Also in this update: Standard Bench reworked with a top-set/back-off structure and a mid-block reload week Bench Intermediate's second session now uses Incline Barbell Press; Deadlift Intermediate's second session now uses Trap Bar Deadlift Rest timers added throughout Intermediate programs — tap to start a countdown between sets Exercise names now shown more clearly on substituted lifts

Introducing the Strength tab! Track your progress like never before: Log PRs for Bench, Squat, Deadlift, and Total See your strength tier and pound-for-pound ranking as you improve Earn Strength Medals and unlock Clubs as you hit new milestones Celebrate every PR with a satisfying new animation Plus some bug fixes and polish under the hood.

New program containing an Advanced Deadlift Plan. Alterations to tiles to include images for intermediate and advanced programs

User-facing features: Upper/Lower 10-week program — new program type alongside PPL, with its own setup screen, 4-lift 1RM entry, and weekly schedule guidance Three new Intermediate single-lift programs (Bench, Squat, Deadlift) — twice-weekly Intensity/Volume structure, warm-up guidance, collapsible accessories Favourite Lifts grouping fix — specific muscles (Quads, Lats, Biceps, etc.) now correctly bucket into their broad category instead of dumping into "Other" Cross-group search in Learn to Lift — search now works from the very first screen, not just inside a muscle group