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Workout Plans

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🗺️ Plan Overview / Calendar

At the top of the Workout tab, you’ll find the Calendar icon. You can use it to:

  • View the full plan overview

  • Complete workouts in any order you prefer

  • Go back and finish any previously missed workouts (without changing your calendar position)

Note:
If you complete a future workout, the calendar will jump ahead to that specific week. However, if you complete a missed/skipped workout, the calendar will continue as usual and will not move backward.

📉 What Is Deload Week?

A Deload Week is a planned recovery period built into your training schedule. Its main goal is to help your body recover, reduce the risk of overtraining, and support long-term progress.
You’ll still be active, but workouts during a Deload Week are lower in intensity or volume, allowing your muscles and joints to rest while maintaining fitness.

🔎 Where Can I Browse a Variety of Personalized Workout Plans?

The Library tab offers a wide range of workout plans. You can set your preferences to receive personalized recommendations and choose the plan that best suits your goals.

🔄 Restart My Current Plan?

There are two ways to restart your current plan:

  • Once you complete a plan, you can restart it by tapping Redo My Current Plan on the Plan Summary screen.
  • Redo a plan by going to the plan overview, scrolling down to the bottom, and clicking Redo This Plan (available only if you’ve completed one or more workouts in the currently active plan)

🗒️ Generating a Plan Using the Selection Bar

The Selection Bar is a set of filters that help you personalize and browse workouts based on your preferences. Each filter lets you fine-tune the workouts displayed to better match your goals, schedule, and available equipment.

Where to Find It:

  • In the Workout tab, tap the menu icon in the top right corner to reveal the Selection Bar.

  • On the Single Workout screen and in the Library tab, the Selection Bar is already visible at the top.

What Each Selector Does:

Muscles

  • Choose specific muscle groups (e.g - Chest, Legs, Full Body).

  • Tap Training Split to select a preset workout structure (e.g - Push/Pull/Legs, Upper/Lower).

  • Use Add Extra Focus to emphasize a particular muscle group within a workout.

Schedule (Calendar)

  • Tap to adjust your workout days.

  • Changing the number of days will replace your current plan.

  • Changing only the dates (keeping the same number of days) will keep your plan intact.

  • You can turn off the calendar in the Schedule selector if you prefer to work out without it.

Equipment

  • Select the equipment you have access to, as well as any equipment you want to include or exclude from your workouts.

  • This ensures workouts are tailored to your available gear.

Duration

  • Set how long you'd like your workouts to be.

  • Add supersets to your current workout plan.

  • You can also Add Extra Time for Cardio if desired.

Exercise Difficulty

  • Choose between:

    • Basic: Simpler exercises, ideal for beginners or lighter sessions.

    • Advanced: More challenging movements for experienced users.

Goals

  • Choose your fitness goals (e.g - Get in Shape, Build Muscle).

  • All plans are designed to help you succeed, as long as you stay consistent!

Refresh Plan

  • Tap to generate a completely new workout plan based on your current selections.



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