Workouts and templates
Note: this part of the app comes with a licence. The free edition covers injections.
Starting a workout
On Training → Workout, tap Start next to a template, or start an empty workout and add exercises as you go.
For each set, enter the weight and reps and tick it off. Tapping a number selects it, so you can type the new value straight over the old one.
Rest timer
Ticking a set starts the rest timer. Tap it to add or remove time. Each exercise can have its own rest time, set in the template.
Cancelling a workout
Tap Cancel at the top of a running workout (or Cancel workout at the bottom), then tap again to confirm. Nothing from it is saved.
Finishing
Tap Finish. If your sets or weights differ from the template, you can keep the template as it was or update it to match what you did. Unticked sets can be discarded. A summary then shows your sets and any new personal bests.
Templates
Templates lists your routines. Create one from scratch, or save a finished workout as a template from its history page. Each exercise has a number of sets, a rep target and a rest time.
Starter templates
The app comes with five templates, one for each common split: Upper, Lower, Push, Pull and Legs. Each starts with the main barbell lifts, then accessories, with about as much pulling as pushing:
| Template | Exercises |
|---|---|
| Upper | Bench press, barbell row, overhead press, lat pulldown, dumbbell curl |
| Lower | Squat, Romanian deadlift, leg press, leg curl, calf raise |
| Push | Bench press, overhead press, incline dumbbell press, lateral raise, triceps pushdown |
| Pull | Barbell row, pull-up, seated cable row, face pull, dumbbell curl |
| Legs | Squat, Romanian deadlift, Bulgarian split squat, leg extension, leg curl, calf raise |
Every exercise starts at 5 sets of 5, with 3 minutes' rest for the main lifts, 2 minutes for other compounds and 90 seconds for isolation work. Tap a template to change the sets, reps, rest or exercises. Many people use 8 to 15 reps for isolation moves such as curls and raises. If you delete one, Add starter templates in the Templates tab brings it back.
History
History shows every workout. Tap one to see the sets, then Repeat it, Save as template, Edit or Delete. You can also log a past workout you forgot to record.