Training Program

A training program is the schedule of workouts you follow.

• A training program is typically a weekly program, split into several training days.
• Each day is split into several exercises. The core of the work is going to be resistance training exercises, but there may be some warm-up exercises as well as some stretches at the end.
• Each exercise is split into a number of sets, with some optional warm-up sets at the beginning.
• Each set typically consists of a given number of repetitions (reps) at a specific weight / training load.

The exercises typically follow a training split like upper/lower or push/pull/legs, which lets you train different body parts on successive days, so that the body parts of the previous day have time to recover before you train them again.

You typically repeat the same training days every week, and that is called a microcycle. It is also possible to have microcycles that do not match a week — for example, microcycles of eight days.

On a larger scale you would typically repeat the microcycle about six to twelve times (mesocycle) before changing the program, either to work on other muscles or to attack the same muscles from different angles with different exercises.

Where to find it in the app

• Plans Tab — where your plans live, and where you build new ones
• Onboarding — the app offers to build a program for you, based on your goals, equipment and available time