Tutorial: Creating a workout routine

Here's a tutorial for creating your own workout routine. First some basic info. Workout routine contains some number of days, which have different individual workouts. For example, 2-split routine would contain at least two workouts (Upper- and lower body workouts). Those could be, for example, on Day 1 and Day 3. A workout consists of exercises, that you do in a single day on gym.

So in a nutshell:

• Exercise: "Bench Press", "squat", ...
• Workout: "Upper body", "Chest, shoulders, triceps", ...
• Workout routine: "2-split", "3-split"
  

So back to topic. :) You can create your own routine from "Workout routine"-page under Training section. There you can also browse already created routines. Type the name of your routine in text field on the right side of the page. I'm going to create a 2-split routine, so name could be just "2-split". Then click "Continue".

There's is also some sample routines. Bill Starr 5x5 and HST are 1-split routines. Both of them are based on calculated progression. More info about HST and Bill Starr 5x5.

If you clicked Continue, you'll see your empty routine. Default length for routine is 7 days.

Then we're going to create a new workout. To do this click "Add workout", for example, on Day 1. There you can create a new one or add one of those you have already created from your "Workouts"-page.



Let's try to create one. My routine is 2-split, so my first workout could be "Upper body". I add it to Day 1. Then click "Add workout" and an empty workout will be created.

Creating a new workout

On this page you'll see your workout. You can add to it as many exercises as you want. Dropdown-list shows all the exercises you have. You can also select from those, so you don't need to type the exercise's name every time. You can view all your exercises from "Exercises"-page. By clicking "Search exercises" you'll see what exercises other users have. You also have to select type of equipment you use to do that exercise with. Also write number of sets and reps you're going to do. Weights-column could be left empty, because it's hard to say how strong you'll be, when you do this workout. So you can fill it, when you have actually done this workout.



So I added couple of exercises to my upper body workout. I added "Bench Press", "Deadlift" and "Bicep curl". Then click "No more exercises" to go back to your routine. Now the workout is there. Now add other workouts to your routine and set the length as you wish.



There's my routine. I created also workout for lower body and set the days to 5. You should also remember to leave rest days after your last workout. Because, if you do multiple cycles of this routine, Day 1 will start right after last day of previous routine.

Then when you're ready, you'll see your routine in your "Workout routine"-page.

Adding routine to calendar

Then you need to add routine to calendar. Routine will be COPIED to calendar starting from the date you give. Then you can see by browsing calendar, what to do each day. If you make changes to your routine, the routine on calendar will NOT be updated. You can also set amount of times (cycles) routine will be copied.