Building a routine

＋ New routine on the Workouts tab walks you through building a routine in four steps. It fills in everything it reasonably can, so the only decisions left to you are the ones only you can make.

1 — Name it, and pick a starting point

Give the routine a name you'll recognise on your Dashboard — "Push Day", "Legs", whatever you call it at the gym. Two names are reserved, because the app uses them for sessions it logs itself: Quick Workout and Record Attempt. If you type one of those, or a name you're already using, it says so straight away rather than waiting until you've picked every exercise.

Then choose where to start. Empty means you pick every exercise yourself. The other options are the same ready-made day templates the app offers during setup — Full Body, Upper, Lower, Push, Pull, Legs — and picking one fills the routine with real exercises, sets, reps and light starting weights that you can then change however you like. Starting from a template is not a commitment: from step 2 onward it is your routine and nothing remembers where it came from.

2 — Exercises

Add whatever you want in the session. Add exercise opens the picker, and Add & keep browsing lets you queue up several without coming back and forth. Most routines run about five to eight exercises.

Sets, reps, rest and target RIR are filled in for you based on the movement — compounds get more sets, longer rest and a lower rep range than isolation work. You never have to supply those to continue.

3 — Review

Every exercise shows what it'll prescribe. Tap any of them to change sets, reps, rest or weight.

Starting weights are filled in from two places, best first: what you've actually lifted — if you've logged that exercise before, the app uses the heaviest working set from your most recent session — and failing that, the same deliberately-light starting weight the setup plans use for common lifts.

Some exercises will have no weight at all, and the app tells you which. That's not a bug and it isn't a zero: it means you've never logged that lift and there's no honest guess to make. Set it on your first working set, and the engine takes it from there — it adopts what you actually lift as your new target.

4 — Training days

Pick the days this routine comes round and it appears on your Dashboard on those days, every week. This is optional; skip it and the routine still exists, ready to start any time or to schedule later from the Schedule tab.

Days you set here are yours. Applying a named program or re-running setup later clears the days those put on your calendar, but never touches a day you chose yourself.

Done

The routine is created and, if you scheduled it, on your calendar. Start it now takes you straight into it — a routine you built and then trained the same day is the fastest way to get real numbers into the engine.

From here it behaves like any other routine: double progression runs from your first session, raising reps to the top of the range and then the weight.