Run a program
Build a program, plan its weeks, review finished runs.
Create a program
Open the Program tab, tap + New program, then tap a template for your own copy or fill in Or build your own:
- Set Program name, Length (weeks) (8) and Sessions per week (3).
- Pick a Focus (Strength, Hypertrophy, Endurance, Hold or Custom). It sets the rep range for exercises without their own (Glossary).
- Optional: Advanced: progression rules (options, modes).
- Tap Create active program, or Save as saved program.
Add workouts
On the program's page, tap + Add saved workout, pick from Saved or Past sessions, and tap Add. Or open an example program and tap Start (or Copy link to share it).
Changed a workout mid-session? Tap Update program workout on the finished workout so future sessions match. History is unchanged.
Stages
A stage gives a week its own focus, for example three Hypertrophy weeks, a Deload, then Strength.
- In the program form, tap Plan weeks with stages. (Settings → Progression → Stages enables them for every program.)
- Tap a week's tile, pick a stage, and under Apply to choose that week or the weeks through the end.
| Stage | The week |
|---|---|
| Strength, Hypertrophy, Endurance | 3–5, 6–12 or 12–20 reps. |
| Hold | Keeps the weight. |
| Deload | Usual reps at 60% of normal load. |
| New stage | Your own rep range and Progress by; More options has target RPE and set changes. |
A week ends when its workouts are done or skipped, so missed days never skip a stage. After 10 or more days away, the next session offers Skip to week. The current week's card also has Deload and Skip; Skip leaves unfinished workouts undone, and on the last week completes the program.
To run a different exercise in a stage, open the exercise's menu in an active-program workout and tap Variants.
Deloads
None is scheduled for you. Set a week to the Deload stage, or tap Deload this week on the program's page (Cancel deload undoes it). Stall deload: Progression suggestions. Math: Equations.
Completed programs
Archived programs move to Completed programs, marked Finished or Archived, with workouts done. View stats shows totals and PRs. Restart program begins again at Week 1 and keeps the old run. Restore returns it to saved programs.