Building a Program
The program builder is a spreadsheet-like editor for creating structured training programs.
Creating a New Program
- Go to Dashboard > Programs
- Click New Program
- Enter a name and description
Program Structure
Programs are organized as:
Program
├── Day 1: Upper Body
│ ├── Bench Press — 4×8 @ RPE 7
│ ├── Barbell Row — 4×8 @ RPE 7
│ └── ...
├── Day 2: Lower Body
│ ├── Squat — 5×5 @ RPE 8
│ └── ...
└── Day 3: ...
Adding Training Days
Click Add Day to create a new training day. Each day has:
- Name — e.g., “Upper Body A”, “Pull Day”, “Competition Squat”
- Day Number — ordering within the program
Adding Exercises
For each exercise, you can set:
| Field | Description | Example |
|---|
| Name | Exercise name | Barbell Bench Press |
| Sets | Number of sets | 4 |
| Reps | Target reps (or range) | 8 or “6-8” |
| RPE | Rate of perceived exertion | 7 |
| RIR | Reps in reserve | 3 |
| Rest | Rest period in seconds | 180 |
| Back-off % | Percentage drop from top set | 10 |
| Notes | Coaching notes | ”Pause at bottom” |
Reps can be a range like “8-12” — this gives athletes flexibility while maintaining the intent.
- Goal — e.g., “Hypertrophy”, “Strength”, “Peaking”
- Phase — e.g., “Accumulation”, “Intensification”
- Block Length — e.g., “4 weeks”
- Nutrition — any dietary notes
Templates
Toggle Is Template to save a program as a reusable template. Templates can be duplicated and customized for individual athletes.
Add tags to organize programs (e.g., “beginner”, “powerlifting”, “12-week”).