Strength routines

Open the workout on the Plan tab and tap Start on a strength workout, and the whole routine becomes a list of sets you tick off.

1. Read a set row

Every set is one row, and every row carries the same four things: the exercise, the planned reps and load in large type, a Last: line showing what you logged the previous time you ran this exercise, and the controls on the right.

The one question that usually interrupts a set, what did I lift last time, is answered before you ask it.

There are up to four controls on a row, and which you get depends on the row:

• The check logs the set as planned. Every pending row has one.
• The pencil opens the edit sheet. Every pending row has one.
• The circular arrows substitute the exercise. This appears once per exercise, on that exercise’s first still-pending set, because a substitution applies to the exercise rather than to one set. If you cannot see it on a row, look at the first row for that exercise.
• The calculator opens the plate calculator, covered in step 3. It appears only on a set that uses weight plates, has a target weight, and when you have a bar in your equipment list.

2. Blocks, and the order the sets come at you

A routine is built from blocks, labelled A, B and C down the checklist. Each block carries a structure chosen when the routine is built, and the structure decides what order you work in.

Straight sets run one exercise to completion before the next starts. Three sets of squats, then three sets of rows. When a block holds a single exercise the header names it, and adds its rest when every set in it rests the same, like Block A · Bench Press · rest 2:00.

Supersets and circuits rotate. You do set 1 of every exercise in the block, then set 2 of every exercise, and so on to the end. The header tells you which pass you are on, like Block B · superset · round 1 of 3, so the round stays on screen rather than in your head.

Parameter executes a superset and a circuit identically. The label is there to record what you meant, for you reading the log later and for your AI programming the next one.

Rest works the same way in all three. A set with its own rest uses it. Otherwise the block’s between-rounds rest starts on the set that closes a round, and never after the final round, because there is nothing left to recover for. A rest of zero means no timer, so move straight on.

3. Check, or adjust then check

If the set went as planned: tap the check. The set is logged, and the rest timer starts itself.

If it did not: adjust first, then check.

1. Tap the pencil on the row.
2. The sheet says Set N: edit what you actually did. Change REPS with the minus and plus buttons, and the load in the LB field, either by typing or with its own steppers.
3. Under each control, Parameter shows what was planned, so you can see how far you have moved from it.
4. Tap Save.
5. Then tap the check on the row to log it. Saving the edit does not log the set automatically.

The adjustment is what gets logged, not the original plan, and the difference is kept as a deviation rather than overwriting what was asked for.

4. Focus on the lifts, not the math

On a barbell set, tap the calculator on the row. Parameter takes the target weight, subtracts the bar, halves what is left, and tells you which plates to slide on, using the plate inventory you entered in the equipment guide.

The line under the weight tells you the weight of the bar being used, so you can see at a glance whether it picked the right one from your inventory.

When the planned weight is achievable with the plates you have, Parameter shows one circle per plate, largest first, and a per side: line repeating them as text.

When it is not, Parameter says so rather than rounding silently. The amber note names the nearest weight below and above with the difference from target, and the two buttons let you select which you prefer. Choosing one changes the set’s weight, so what gets logged is what you actually lifted.

A lift with only one place to load, such as a landmine or a dip belt, gives one total instead of a per-side split, and the screen’s title changes to name what you are loading.

5. Side-specific and duration sets

Single-arm and single-leg work logs each side independently, so a set of dumbbell rows tracks left and right as separate entries rather than assuming they matched. That comes from the Side field on the set when the routine is built.

Planks, carries and other hold work run on a timer instead of a rep count, from the set’s Duration mode.

6. The rest timer

The rest timer starts itself the moment you check a set. Its length comes from the Rest after value on that set.

You are not stuck with the number:

• −15 s and +15 s nudge the current rest.
• Skip rest ends it now and moves you to the next set.
• Note lets you dictate or type a note that is timestamped to where you are in the workout.

You can background the app or lock the phone. When the timer runs out, the rest-over notification lets you log the next set or adjust it without reopening the app.

7. Substitute an exercise

Rack taken, or the machine down?

1. Tap the circular arrows on the exercise’s first pending set.
2. The Choose exercise sheet opens on a Suggested list: curated alternatives that match the movement pattern, so a Goblet Squat offers other squats rather than whatever happens to be nearby alphabetically.
3. Pick one, or browse the categories underneath (Legs & Glutes, Chest, Back, Shoulders, Arms, Core, Olympic & Power, Conditioning & Carries, Mobility & Stretching), or use Search exercises at the bottom.

The swap applies to the rest of that exercise, and it is logged as a deviation rather than rewriting the plan. If the first choice does not work out either, swap again.

8. What your AI sees after

Every adjustment, substitution, and side-specific detail you logged sits next to what was originally planned. That paired record, plan versus what actually happened, is the input that makes next week’s plan smarter instead of a repeat of this week’s.