This article is going to help you create your programs from scratch in the app. You will also understand how to change the programs already created by the system.
If you haven’t read the intro article I would advise you to go back and have a look at it. It will be of great help in grasping what’s going to come next. Read intro article
As we have already discussed the importance of cycles in the intro article I’m now offering you to look through this step-by-step guide.
So let’s start by creating a simple training program that can be used for working out in the gym.
Open the section Programs in the side menu and press Create new program as shown in the picture below.
Enter the name of the new program that will be visible in the list of programs. You can also add the description and category. You can think of your own categories that will be convenient for you.
Press Ok and your program will appear in the list of programs. The program is empty for now; press its name to open it.
Push the button Add new cycle to this program. The cycle is often equal to a week but it isn’t obligatory. It can be longer or shorter depending on your training preferences.
The cycle makes no sense without workouts, so you’ll be offered to create a workout.
Enter workout name and description and difficulty level at will. Press Ok. The next screen shows that a cycle with one workout has been created. Note that the ActionBar shows the name of your program.
Let’s add one more workout into our cycle.
The app has an editing system similar to the ones used at Gmail. If you want to change one of the elements, long press it, and the ActionBar will show you the menu items specific of this element. After the editing is done press the tick in the upper left-hand corner of the ActionBar.
The ActionBar is of a blue color when it’s in the editing mode and of a black color in the standard mode. So it’s always easy to understand what mode you are in right now.
So we launch the editing mode by long pressing cycle1.
The menu items for the work with this element have appeared in the ActionBar.
Let’s choose Add new workout to this cycle as shown in the picture above. Enter the name of the new workout in the opened window and press Ok.
We are still in the editing mode but the second workout has appeared. Press tick to leave the editing mode.
That’ll be all for this cycle for now, let’s create the second one (second week).
Push the button Add new cycle to this program and repeat the same steps as before.
We have created two more workouts in the second cycle. Now it’s time to create the workout details. Press the name of the first workout (tren1 in our case).
We have opened the workout screen. It shows one workout and all its exercises and repetitions.
Press Add exercise. You’ll see the exercise choice screen. Press Pushups
A form for creation of a new set has opened.
Here is an important difference of this app from many others. You do not make a list of exercises to try and remember in the gym how many kilos you need, how many repetitions to do or how much time for rest you have. You do it all at the planning stage, i.e. now.
Let’s plan the number of repetitions in our first set and the period of rest to get us prepared.
Press Ok and you’ll see that the exercise and the first set have been added.
Let’s create the second set.
As before, if we want to add a set it means that we change the exercise in the workout. So we long press the exercise to open the ActionBar and select Add set.
The exercise has already been selected, so we are asked to enter target ratios for this set. Let’s add a couple of repetitions and press Ok.
We will leave the editing mode now. The sets of this exercise are done.
Let’s add one more exercise now but let it be our own exercise not present in the system.
You can add any exercises of your own and use them in the programs.
We press Add exercise again but now we don’t choose among the available exercises but press Create new exercise.
Enter the name of the exercise and its description. You can also choose the type and category.
The category will enable the app to show your exercises together with the ones suggested by the system so that you could easily find them. The category is chosen based on which muscle group the exercise is primarily aimed at.
Press Ok. The new exercise has been created and we see it in the corresponding category in the list. Note that it is marked as Set by the user. You can change your exercises or delete them at any time but you cannot change any exercises suggested by the system.
Select our new exercise by pressing it.
Enter a new set. Note that there is a Target weight field as this exercise is not done using the body weight as compared to the previous one.
Press Ok and make sure that our new exercise has been added second to the workout. It also has the first set.
Let’s put the exercises on hold for now and get back to the cycles. Press the Back system button or < in the left upper-hand corner. These two actions have some difference. At pressing the Back button you get back to the place you switched to the screen from. For example, if you’ve had a long list of cycles and have been reviewing a cycle far from the beginning the Back button will get you back to the same place.
The < button always gets you to the beginning of the list.
So let’s get back to the cycles.
Try to copy a cycle. Entering anew all exercises of a workout and all cycle sets is boring, so the app allows you to create an exact copy of any cycle of the program. It enables you to plan for the months to come in no time.
Choose the first cycle, open the editing mode by long press and press Copy cycle as shown in the picture above.
The cycle can be copied and placed at the end of the program or next. As a rule, it’s more convenient to copy to the end which means that this cycle will be the last in the program. However, you may need to add some cycles to the beginning and you can copy the cycle and place it next to the copied one in order not to move it from the end of the program.
Enter the new cycle name and press Ok.
The picture above shows that we already have 3 cycles. Everything within the cycle has also been copied.
Let’s copy the second cycle of the program and place it at the end.
We have created exact copies of all workouts, exercises and sets therein. But as it’s the next stage of our training let’s plan some load progression. Let’s add 2 more push-ups to the third cycle.
Open the third cycle (cycle1-copy in our case), first workout (tren1). We have planned to do 10 push-ups in the first set. Let’s now do 12.
Long press the first set and select Edit set in the ActionBar. Replace 10 with 12 and press Ok.
Make sure that everything has changed and leave the set editing mode.
Let’s now try to plan a slightly different scheme in this workout. Let our new exercise be the first, with the push-ups to follow.
Open the exercise editing mode and press Move the exercise up as shown in the picture. Make sure that the exercises changed places and close the editing mode.
Our trial program is ready. We can start working out. Press Start workout.
You can change your workout when the workout timer is on. Thus, if you feel enough power to do one more unplanned set and you really want to do it just enter it directly into this workout and the timer will include it as well. If the timer has already gone forward you can always start the workout from this set without stopping the timer. Choose the corresponding item in the set menu (button with three points).
The results are stored directly in the app. So you can always see how much you’ve planned and how much you’ve managed to achieve. This will enable you to be more accurate in your future planning.