How To Create Workouts

Programming your workouts

We recommend putting your workout program into a spreadsheet to start with.

• The muscle group (For Custom Programs - The names of every single exercise)
• Sets & Reps
• How long the workout is (60 or 90 Minute)
• How many days the workout is for in the week (3,4,5 & 6 days)
• How many weeks the program is
• How many months the program is for

How To Video Guide: Programming Your Workouts

To create a new workout on the system, follow these steps;

• Go into the Fitness section of the platform and click on Workouts.
• Click the blue ‘+’ button in the top right to add your first workout day.

• In the Name* Box, write the name in a format that relates to that particular workout

          i.e.  Strength M1/5D/60/W1/D1’

This could be understood as:

• Strength - Name or Goal of Program (though could be bulk, booty, shred, build etc)
• M1 - Month 1 workout
• 5D - It’s the 5 Day workout session
• 60 - This is the 60 minutes workout session
• W1 - Week 1 of the program
• D1 - This workout is for is for day 1

In the Code*, copy and paste the name of the ‘workout name’ 

Leave description blank unless the plan give a particular name such as ‘Leg Day’ etc

Entering the exercises into Workouts;

There are 2 options to choose from when adding an exercise to a workout at the bottom of the new workout page. They are either static or variable; For more information see Static vs Variable

Static This is an exact exercise that has been selected by you to run at this point in a sequence

Variable Will pick randomly from a selection of either P1, P2, or P3 for that muscle group.

These can be mixed up within workouts in a particular day.

• For the 1st Exercise in the sequence, choose whether it is a Static or Variable exercise, then press ‘Add Exercise’

Static Example

1. Example -The first exercise is ‘Goblet Squats'. Click ‘Static’, and then in the sequence* box, type the number ‘1’ (as it is the first exercise).
2. From the exercises* drop down box, select ‘Goblet Squats’
3. Unless specified as other, in Type* (ie Super Set, Giant Set etc), select Normal Set
4. In Sets, 12 repetitions would be written as simply ‘12’. (3 sets of 12 repetitions would be written as 12/12/12)
5. If it is a timed exercise (i.e ‘A plank”), write in the number and use the dropdown to specify if that number is seconds, minutes or hours.
6. If a rest period is given between exercises, write in the number and use the dropdown to specify if that number is seconds, minutes or hours.

Once this is all entered, press Apply,

Do the same again for the 2nd exercise in the sequence (then the 3rd 4th,5th etc).and once finished ‘Save and Publish’.

WARNING If you do not save and publish, you will need to repeat the whole sequence again.

Variable Example

1. Example -The first exercise is a Priority 1 (P1) chest exercise. Click ‘Variable’, and then in the sequence* box, type the number ‘1’ (as it is the first exercise).
2. In Exercises* enter how many multiples of P1 exercises in the numerical box, and from the drop down box, and select ‘Chest’.
3. Unless specified as other, in Type* (ie Super Set, Giant Set etc), select Normal Set
4. In Sets, 12 repetitions would be written as simply ‘12’. (3 sets of 12 repetitions would be written as 12/12/12)
5. If it is a timed exercise (ie ‘P1’ Cardio- 40 seconds then 40 seconds rest), write in the number and use the dropdown to specify 40 seconds, (not minutes or hours).
6. If a rest period  between exercises is 40 seconds,write in the number and use the dropdown to specify seconds (not minutes or hours).



Once this is all entered, press Apply.

Do the same again for the 2nd exercise in the sequence (then the 3rd 4th,5th etc), and once finished ‘Save and Publish’.

WARNING If you do not save and publish, you will need to repeat the whole sequence again.

Once this week has been completed, the next workout would be Strength M1/5D/60/W2/D1

The first day of next months workout would be Strength M2/5D/60/W1/D1

Once all workouts are loaded into your platform you can then put them together into a program

See: Building Programs & Products