Strength Training That Adapts As You Do

Pick It Up provides a target for weight, reps, and difficulty for every set. You tell it what you did, and it adjusts the targets — both within a session and from block to block, based on your progress.

Build the body you want. In the hours you have. $5 a month.

Start Training Free!
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The Upper Body 2 workout, showing four sets of medium grip bench press at 170 pounds with a demonstration video

Your Program, Built From Your Answers

Three things go in before anything is programmed: why you signed up, how often you can train, and what equipment you can get to. Pick It Up does the exercise selection from there and builds a month of training around it, rather than handing you a blank template.

  • Exercise selection, done for you

    Your goal, schedule, and equipment decide which movements you train and how often.

  • Wave periodization underneath

    The load climbs over several weeks, backs off, then climbs again from a higher floor.

  • Every block re-reads your numbers

    At the end of a block Pick It Up looks at the whole block rather than the last session, updates your one-rep max on each lift you trained, and generates the next block from the new figures. Progression comes from what you lifted, not from a fixed percentage on a spreadsheet.

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A week of scheduled strength workouts, with Thursday's leg session marked in progress
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The Rate Set dialog, asking how difficult the set felt after logging weight and reps

Every Set Has a Target That Adapts With You

Open a workout and each set already carries three numbers. You lift it, say what happened, and the set after it changes when necessary.

  • Guidance before you start

    Pick It Up gives you a target weight, rep count, and difficulty for every set.

  • You tell it what you did

    In three clicks you say how much weight you did, how many reps, and how hard it was.

  • The next set updates, but only when necessary

    Pick It Up adapts as you train. It updates set targets within a workout when necessary, and before the next month after reviewing the previous month's progress.

  • A video for every exercise

    Curated videos show high quality, short instruction for how to do every movement. Learn what you need to learn, but save your time.

Or Bring the Program You Already Run

If you have a program you like, drop it in and Pick It Up will provide custom targets for it.

Custom Templates

Build the program you want from a database of more than 600 exercises, and save it as a template you can run again.

Targets on Your Own Lifts

Pick It Up provides target weight, reps, and difficulty for you, regardless of who did the exercise selection.

Mix and Match

Run Pick It Up's programming, run yours, or run both. Targets adapt to every set you log, wherever it came from.

Lightweight Nutrition Guidance

Nutrition guidance comes from a 30-second weigh-in and check-in each morning. Pick It Up reads it alongside your training progress, so the guidance uses both.

Start Training Free!See the nutrition side