Progression settings
Settings → Progression defaults. The defaults for new exercises and programs; each exercise can override them.
Progression mode
Linear (the default: add the increment every session, no RPE needed), RPE-based (double progression gated on the top set's RPE), or %1RM (loads from a percent of your training max).
RPE trigger
Pills: 7, 8, 9 (default 8), or On completion. Your top set at or under the trigger earns progression; On completion, finishing the sets earns it and RPE never blocks.
Increment type & value
Pounds (default 5 lb): new loads land on the increment grid. Percent: weight × (1 + value ÷ 100), snapped to the 5 lb grid (2.5 kg in metric).
% of 1RM
The default percent for %1RM mode is 75%.
Focus
Strength 3-5, Hypertrophy 6-12 or Endurance 12-20; or Hold, which keeps the weight.
Rep range
Defaults to 6-12 - the rails the RPE-based scheme runs on.
Time step
5, 10, 15, or 30 seconds for timed work (default 5s).
Stages
Off by default. Turn on Settings → Progression → Stages to plan a program in stages, like three weeks of strength and then a deload.
The focus fills every week. Tap a week to change it.
In the program form, each week gets a tile and the program's focus fills every week. Tap a week to pick its stage, for that week only or through the end of the program.
- Strength, Hypertrophy, Endurance: the week uses that rep range (3-5, 6-12 or 12-20 reps).
- Hold: keep the weight. No increases that week.
- Deload: the usual reps at a lighter load, 60% of normal by default (40-80%).
- New stage: your own name and rep range, and how it progresses: add weight, add reps then weight, or hold.
On a %1RM program, each week can also take its own % of training max. A program week is one pass through its workouts, so a missed week shifts the stages instead of skipping them. Deloads are never scheduled automatically.
Home shows the current stage: its name, the week, a strip of the program's weeks, the rep range and what comes next.