Your training plan

Open My plan → Program. This is the same planner a trainer uses, scoped to you.

• Switch between a repeating Weekly plan and a date-based Calendar plan.
• Load a template from the program library, or build sessions from scratch.
• Add a workout to any day from the picker - filter workouts by muscle group, preview a workout's exercises before adding (tap an exercise for its details), or create a new one. Loading a whole program is a plan-level action and lives in the setup guide instead.
• Add a workout to any session; edit it inline - your edits never change the shared template.
• Check off a session when you complete it to track your progression.

Your plan runs in four-week blocks

A generated plan is not one week repeated forever. It is a four-week block: the first week is the baseline, the second and third add a set to some exercises, and the fourth returns to the baseline. Then it starts again.

The card at the top of a training day tells you where you are - Week 2 of 4 - and the planner has a chip above the day strip for switching between them.

Two things worth knowing. The heaviest lift of each day never gains sets: its job is to get heavier, not longer. And the block follows the calendar, not your attendance - take two weeks off and you rejoin two weeks along, rather than picking up where you stopped.

Rep ranges and adding weight

Some lines in a generated plan show a range instead of one number - 3 sets x 10-12 rather than 3 x 12. The range is the instruction, and it works like this: stay at the same weight until you can hit the top of the range on every set, then add the smallest jump available - usually 2.5 kg - and start again near the bottom.

That is why the bottom exists. A set you cannot finish teaches your body less than one you can, so a range gives you room to build up to the weight instead of failing at it.

Not every line has one. A line whose sets already differ - 12, 10, 8, 6 - is telling you to add weight as you go, so it needs no range. Neither does anything you do with your own bodyweight, where progress is simply more reps.

Setting up your plan for the first time

The first time you open My plan → Program without a plan, we walk you through a short setup instead of dropping you into an empty planner:

• Choose program - pick a saved workout program and preview its full week (or weeks) before adding it. Adding it fills your planner; you can adjust days and exercises afterwards.
• Build week - start from an empty week and add a workout to each day you want to train. Pick an existing workout or create a new one; empty days simply stay as rest days.
• Go to planner - skip setup and open the planner directly.

If you already follow a plan, Choose program and Build week both replace it - so we ask you to confirm first, naming the plan being replaced. Your training history is never touched, but the replaced plan cannot be reopened in the app.

This setup keeps showing whenever you don't have a plan yet - even if you dismissed the setup banner on your dashboard. Once you add a program, save a week, or choose Go to planner, the full planner takes over. You can reopen this setup any time from the planner - choose Plan wizard.

Replacing an exercise (mobile app)

Open the Workouts tab in the app and pick a day, then tap Preview exercises at the bottom of the day's card. Each row carries a pencil on its right - tap it, then choose Replace exercise. (Tapping the row itself opens the exercise instead: the demo video, the muscles it works, and two tabs - Progress (your best result, how the exercise has trended, and your last sessions set by set) and How to (the description and the tips).)

The list opens on the same muscle group and hides the exercise you are replacing. The prescribed sets, reps and rest stay exactly as they were - only the movement changes.

The swap applies to the workout itself, so every day that uses this workout follows. If the workout came from the hi.fitness library, your plan gets its own copy first and the shared original stays untouched.

The button appears on weekly plans - the ones the app's planner can open. A calendar plan is edited in the planner on the web.

Building a week from workouts you already did

If you have been training without a plan, you do not have to type those sessions in again. Tap the + on any day in the planner and the picker opens with Your recent workouts at the top: your last 10 improvised sessions, each with the date you did it.

• Tap a session's name to see the exercises it contained.
• Tap the arrow to put it on that day.

Only sessions you improvised are listed. Workouts you did straight off a plan are already in your library further down the same screen, so they are not repeated here. Activity imported from Apple Health or Health Connect is not listed either - there are no exercises in it to copy.

What lands on the day is a copy. Editing it later changes your plan and never touches your training history.

When your trainer publishes a new plan

If a trainer publishes a new plan for you, you'll see a short New plan notice on your dashboard. Choose View plan to open it, or Not now to set it aside - it stays as a quiet banner on your dashboard until you open the plan, so you won't lose track of it.