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How-to guide

Starter programs

Not sure what to put in your routines? Start from a well-known plan. Machine plans suit beginners at a big gym, free-weight plans use barbells and dumbbells, and dumbbell-only plans work in a home gym. Adding one makes ordinary routines that are yours to change. Starter programs are free, and their routines count toward the 3 free routines.

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Add a program

  1. On Home, tap Start from a program.
  2. Tap a program, like Push / pull / legs, to see its week and routines.
  3. Tap Add 3 routines.
  4. Its routines are on Home, ready to start.

  1. Find the programs

    Go to Routines and scroll past your routines to Starter programs. They're grouped by what you need: Machines (Machine push / pull / legs, Machine 6-day split), Free weights (Beginner full body, Upper / lower, Push / pull / legs, Body-part split), and Dumbbells only (Dumbbell full body). Each one says how many days a week it takes and how many routines it adds.

    The Routines tab with a Starter programs section grouped into Machines, Free weights, and Dumbbells only, with the programs in each.

  2. Read about one

    Tap a program to see who it suits, what a week looks like, and the exercises and sets in each routine. Every lift aims for 8 to 12 reps a set.

    The Push / pull / legs program: who it's for, a sample week, and its Push, Pull, and Legs routines.

  3. Add it

    Tap Add 3 routines (the number depends on the program). They show up in your list named after the program, like PPL: Push. Exercises you already have are reused with your settings. New ones come from the library with a rest time picked for them.

    Free includes 3 routines, so a program has to fit next to the ones you have. Without Premium, the top of Starter programs shows how many of your 3 free routines you've used, and each program says Fits or No room. A program with no room tells you how many routines to archive, and Manage my routines takes you back up to them. The Machine 6-day split and the Body-part split add 5 routines each, so they need Premium, which keeps as many routines as you like. Without Premium they're under Bigger programs at the end of the list.

  4. Make it yours

    Tap a routine to rename it, add or remove exercises, or change the sets, the same as any routine you made yourself. Next-set targets work on every lift. If Premium ends, the routines you added stay.

Still stuck?

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