Exercises

Your coach assigns programs from their workspace; you see them on the Exercises page. Each workout day lists the exercises with target sets, reps, and load.

The page also shows a weekly muscle heatmap so you can quickly see which areas your assigned schedule is emphasizing.

While working out:

• Tap a set to log it — actual reps, actual weight
• If your coach has periodization enabled, you’ll also see an RIR field (Reps In Reserve)
• The previous workout’s data shows alongside so you know what to beat
• Mark sets complete as you finish them
• Add or remove sets if you go off-script

Warmup sets

If your coach has prescribed warmup sets, they appear above the working sets with an amber “Warm” badge in place of the AMRAP toggle. Each warmup row’s weight is pre-filled as a percentage of the first working set’s target (e.g. 50%, 70%, 85%), so you can see the actual number you should load instead of doing the math.

Log warmups the same way as any other set — tap to enter weight and reps, then mark complete. Warmups don’t count toward your session totals or rep/volume history — they’re prep, not training stimulus. During a deload week, warmups are hidden automatically.

Time-based exercises

Some exercises (cardio gear, isometric holds) track duration instead of weight × reps. You’ll see a single mm:ss input in place of the weight + reps columns, with a placeholder showing the target time (e.g. 10:00). The header reads DURATION | DONE instead of WEIGHT | REPS | DONE.

To log, type the time in mm:ss form (bare numbers parse as seconds) and tap the complete button. AMRAP and drop steps aren’t shown for duration sets — they don’t apply.

Supersets

If your coach paired two or more exercises into a superset, you’ll see them grouped together with a “Superset” label and A / B / C badges. The recommended order is to alternate sets between the members — finish set 1 of A, then set 1 of B, then back to A for set 2, and so on. Once you mark a set complete, the app shifts focus to the next exercise in the rotation so you don’t have to scroll around.

Drop sets

When your coach has programmed a drop set finisher, the parent set gets a stack of smaller “D1 / D2 / …” rows underneath it. The flow is:

1. Log and complete the top set as normal.
2. Drop the weight as prescribed (the placeholder shows the recommended drop — either an absolute weight or a percent reduction from your top set).
3. Bang out the drop reps to failure or to the target reps.
4. Tap the check on each drop step to mark it done.

Drop steps stay editable even after you’ve checked off the parent set, so you can fill them in after performing the drops without un-completing the top set.

Notes per exercise

Each exercise has a Notes button in the footer. Tap it to expand a textarea where you can jot a note for that session — form cues, how it felt, weights to chase next week. Notes from your previous session for the same exercise are pre-filled so you can see what you wrote last time and edit or keep it. Cleared notes stay cleared (no re-prefill). Notes save when you finish the workout and persist with the rest of that session’s log; they don’t change the program your coach assigned.

The workout is saved as you go. If you background the app mid-session, it opens back into the workout; older saved sessions can still be resumed from the recovery prompt. Notes and drop progress are part of the auto-save, so closing and reopening doesn’t lose them.

Coach-logged sessions

If your coach trained you in-person and logged your sets from their device, you’ll see a banner on the Training page: “<Coach> logged a workout for you.” Tap it to open the review screen, look over what they typed, and tap Submit workout to commit it to your history. Not now keeps the session pending until you’re ready (up to 6 hours).

While a coach-logged session is waiting for review, any in-progress workout draft on your device won’t silently auto-resume — the review banner takes priority so you handle it first.

Sharing a workout

When you finish a workout — whether you logged it yourself or submitted a coach-logged session — you’ll see a Share option. It generates a clean image summary of the session (workout name, exercises, set/rep totals, top muscle groups) that you can post to social or send to a friend through the native share sheet (iOS, Android) or your browser’s share menu.