Programmes
Note: this part of the app comes with a licence. The free edition covers injections.
A programme runs your workout templates in turn for a set number of weeks, with planned progression and deload weeks.
Setting one up
On Training → Workout, tap Plan a programme and choose:
- Workouts, in order: tap your templates in the order you'll do them, for example Upper then Lower.
- Workouts a week, Length (4 to 16 weeks) and Deload (none, or every 4th, 5th or 6th week).
- Starts: the first day.
One programme runs at a time. Details shows each week, how many workouts you did, and which weeks are deloads.
Training
The programme card shows the week you're on and a Start button for the next workout in turn. Weights and reps are filled in by double progression: when every set hit its target reps last time, the weight goes up by your usual jump (2 kg for dumbbells); otherwise you aim for the reps again at the same weight. See Progressive overload.
Deload weeks
In a deload week the workout has about 60% of the sets, at about 90% of your working weight, so you recover. Deload sessions don't count toward progression, so the week after picks up where you left off.
If your readiness score has been low on 3 of the last 5 days, or two or more lifts have stalled, the card suggests making this week a deload. Tap Deload this week, or Not now.