Programming your workouts
We recommend putting your workout program into a spreadsheet to start with.
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How To Video Guide: Programming Your Workouts
To create a new workout on the system, follow these steps;
i.e. Strength M1/5D/60/W1/D1’
This could be understood as:
In the Code*, copy and paste the name of the ‘workout name’
Leave description blank unless the plan give a particular name such as ‘Leg Day’ etc
Entering the exercises into Workouts;
There are 2 options to choose from when adding an exercise to a workout at the bottom of the new workout page. They are either static or variable; For more information see Static vs Variable
Static This is an exact exercise that has been selected by you to run at this point in a sequence
Variable Will pick randomly from a selection of either P1, P2, or P3 for that muscle group.
These can be mixed up within workouts in a particular day.
Static Example
Once this is all entered, press Apply,
Do the same again for the 2nd exercise in the sequence (then the 3rd 4th,5th etc).and once finished ‘Save and Publish’.
WARNING If you do not save and publish, you will need to repeat the whole sequence again.
Variable Example
Once this is all entered, press Apply.
Do the same again for the 2nd exercise in the sequence (then the 3rd 4th,5th etc), and once finished ‘Save and Publish’.
WARNING If you do not save and publish, you will need to repeat the whole sequence again.
Once you have completed all the exercises in that day you can go back to Workouts
Go ahead and create the next workout in sequence e.g. Strength M1/5D/60/W1/D2
Followed by:
Strength M1/5D/60/W1/D3
Strength M1/5D/60/W1/D4
Strength M1/5D/60/W1/D5
Once this week has been completed, the next workout would be Strength M1/5D/60/W2/D1
The first day of next months workout would be Strength M2/5D/60/W1/D1
Note: If you are repeating Weeks 1 -4 of your workout program there is no need to have a /W1/W2/ etc..
You can use the following structure:
Month 1:
Strength M1/5D/60/D1
Strength M1/5D/60/D2
Strength M1/5D/60/D3
Strength M1/5D/60/D4
Strength M1/5D/60/D5
Month 2:
Strength M2/5D/60/D1
Strength M2/5D/60/D2
Strength M2/5D/60/D3
Strength M2/5D/60/D4
Strength M2/5D/60/D5
Image: (2 month) 8 Week Program loaded into the platform
Once all workouts are loaded into your platform you can then put them together into a program