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Use the custom program builder when a template does not match your training plan. Build a complete multi-week block with named days, exercises, set prescriptions, notes, and deloads. You can reorder or duplicate the structure before activation, while completed workout history continues to reflect the values you actually logged.

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Key takeaways

  • Create weeks first, then add training days and exercise prescriptions inside each week.
  • Duplicate repeating weeks before changing loads, reps, effort targets, or notes.
  • Use week notes and the deload marker to preserve the intent of the training block.
  • Review destructive removals before saving because they change the future program immediately.
1

Create a program

Choose Custom program, give the program a clear name, and add the first training week.
2

Add training days

Name each day by purpose, such as Squat, Upper body, or Full body.
3

Add exercises

Search the exercise library, select an exercise, and configure its sets, reps, load, and effort target where applicable.
4

Organise the block

Reorder weeks and days, move a day within its week, duplicate repeating weeks, add week notes, and mark planned deload weeks.
5

Save and review

Check the complete week structure before making the program active.

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What can I change after creating the program?

Editing a future prescription does not rewrite completed workout history. Completed sessions keep the values you actually logged. You can add, remove, duplicate, and reorder weeks. Within each week, add or remove days and move them into the intended sequence. Exercise settings can include sets, reps, load, RPE or RIR, notes, and other supported metrics.
Removing a future week, day, block, or exercise changes the program structure immediately. Review the complete program before confirming a destructive action.
Duplicate a week before changing progression values. This is faster and less error-prone than rebuilding the same exercise order.

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Frequently asked questions

No. Completed sessions keep the values you logged. Program edits change the future structure and prescriptions.
Yes. Duplicate a week to preserve its day and exercise order, then adjust the progression values for the new week.
Yes. Use the program editing controls to reorder days within a week or move a day into the intended week before saving.

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Next steps

Import a spreadsheet

Turn a supported CSV or Excel file into an editable week-aware program.

Start the first workout

Activate the program and record the work you actually complete.
Last modified on July 21, 2026