Editing the weekly grid

The weekly grid is where a program is built as well as read. This page is about the actions that change its shape: moving a workout to another day, copying and pasting a day, filling a day forward, duplicating a week, copying a week onto the weeks you already have, clearing days, deleting weeks, and what a click does at each zoom level.

Where the actions live

• The week panel opens from the … at the bottom right of the week’s stub, on the left of each row, or from clicking the stub itself. It holds the week’s settings at the top (phase type, nutrition goal, macro targets, steps, cardio) and the week’s actions under a dividing line: Copy training and meals onto other weeks, Duplicate this week, Duplicate several times, Add empty weeks after this, Clear this week’s days, and Delete this week.
• The day menu opens when you right-click a day cell. It holds Add workout, Add nutrition, Add content, Copy this day onto, Copy day to clipboard, Paste, and Clear this day. The primary click inside a cell belongs to the chips, which is why the day’s own actions take the secondary one.
• The + in a day’s top strip opens the same day menu showing only the three Add items.

Changed 13 September 2026. A week used to have two hidden surfaces: the stub opened its settings, the … opened its actions, and on a desktop the … only appeared once you hovered the week. A coach who never happened to hover reported the whole menu as missing. The … is now always drawn, and both openers lead to the same panel. On a phone this is also the first time the week’s settings are reachable at all.

Add workout and Add nutrition each open a picker with Mine and Team tabs, so you can take a session off your own shelf or one the team shares. The folder rail on the left follows the tab you are on: a folder belongs to one shelf or the other, so switching tabs clears the folder you had selected rather than filtering the new list by a folder that is not on it.

The nutrition picker lists meals and recipes. A day takes a meal, so that is what it offers.

Moving a workout to another day

Pick up any chip, a workout, a nutrition plan or a content item, and drop it on another day cell. Any day, any week the grid is showing. The cell under the pointer lights up when it can take the drop, and the chip’s name travels with the pointer so you can see what you are holding.

A drop moves the item: it leaves the day it was on and arrives on the new one, still the same workout with the same name. Nothing is copied, so a workout you moved is exactly as findable as it was before. Dropping a chip back on the day it came from changes nothing.

Two details that keep the grid usable while it is draggable:

• A click still opens the workout. A drag only starts after the pointer has travelled a few pixels, so a click that lands and lifts in place is a click.
• In the 1 week view the cards are full of inputs. Pressing inside a set or reps field never starts a drag; pick the card up by its title or its coloured surface instead.
• On a phone, hold the chip for a moment before you drag. A touch that moves straight away is a scroll, which is what a phone should do with it.

Copying a day, even into another plan

The day menu has Copy day to clipboard and Paste. Copy takes everything on the day: workouts, nutrition plans, content. Paste adds it to the day you opened the menu on, after whatever that day already holds. The Paste item names what it would paste, Paste 2 workouts, 1 nutrition plan, and stays greyed out until something has been copied.

The clipboard survives leaving the plan: copy a day in one program, open another, paste it there. It also survives a reload, and it is shared across your open tabs.

Pasting creates copies, the same way Copy this day onto and Duplicate week do. The pasted workout is a new record, so editing it later changes nothing on the day you copied it from.

Fill forward and Duplicate week are opposites

These two are the most important pair on this page. They sound like the same idea and they behave in opposite ways, which is deliberate, because they answer different questions.

Fill forward says this same workout, again on those days. The days end up sharing one workout record. Edit it on any one of them and every day it landed on changes with it. That is the point: set Monday once, fill it across a twelve week block, and one correction fixes the whole block.

Duplicate week says another week like this one. It creates brand new records for every workout and nutrition template on the week, so the copy is independent. Edit week 2 and week 1 is untouched.

Both are right. Pick by whether you want a later change to travel.

Copy onto is the third answer, and the one people reach for without knowing its name: put this week into the weeks I already have. Like Duplicate it makes independent copies, and unlike Duplicate it does not make the plan any longer. It is described below.

Filling forward, in practice

Right-click the day you want to spread and choose Fill forward from this day. The dialog asks for two numbers:

• Every (days) is the stride. 7 repeats the same weekday down the weeks, which is the usual one, and it is the default. 1 fills every day between here and the end.
• Through day is where to stop, counted from day 1 of the whole program.

Only the day’s workouts and nutrition travel. Rest markers, notes and day titles on the target days are left alone, so filling a fortnight of training does not silently retitle it. Content and supplementation are not filled.

Once a workout sits on more than one day, the grid says so: its card carries a small used on 3 days line, described in Programs and the weekly grid. Read that line before you type into a shared card.

Duplicating a week, in practice

Choose Duplicate this week in the week panel, or Duplicate several times for a block. The copies are inserted directly after the week they came from and every week below moves down.

Two things follow from it being a real copy:

• It is slow. Each workout and each nutrition template on the week is read and then written back as a new record, so a six workout week is a dozen requests. The grid says it is working. Leave it alone until it finishes.
• It can come out short. If one item fails to copy, that item is skipped and the rest of the week carries on. Losing one workout is better than losing the whole operation, but it does mean the copy is not guaranteed complete. Check the copied week before you move on, particularly on a big one.

Copying a week onto weeks you already have

This is the one to use when the plan is already the right length. Lay out your eight weeks, build week 1, then push it across the rest.

Choose Copy training and meals onto other weeks in the week panel. The dialog asks for a week range and offers every week after this one by default, which is the usual case. Then:

• The training, meals, supplements and content of the week you came from replace whatever those weeks hold now. There is no merge; the target weeks are rewritten.
• The plan does not get longer. No week is inserted and nothing moves down. This is the whole difference from Duplicate.
• Each target gets its own copies of every workout and nutrition template, exactly as Duplicate does. Change week 4’s session in November and week 1 is untouched.
• Each target keeps its own name, phase type and nutrition targets. A week 6 you had set to Deload at 2,100 kcal is still a deload at 2,100 kcal with the new training in it.

It is the slowest action on this page, for the reason Duplicate is slow, multiplied by the number of weeks you picked: a six session week across seven weeks is roughly eighty requests. The grid shows its progress bar throughout. That time is what buys you independent copies.

Rest is a label, not an eraser

Each day cell has a small three way toggle in its top strip: a dumbbell for Training, a runner for Cardio and a bed for Rest. It is quiet until you point at the cell, and stays visible once a day has a kind set. Hover any of the three and it tells you what it does, including which nutrition target your client will be served that day.

Marking a day Rest records what the day is for. It does not remove anything already on it. A workout you put there yesterday is still there, still attached, and the client still sees it.

If you want the day genuinely empty, mark it Rest and use Clear this day from the same day menu. Two actions, because they are two different intentions and only you know which one you meant.

A blank day you mark Rest shows a grey Rest marker and keeps its full-height +, so you can still drop a session on it. Coaches do put work on a rest day, which is the same reason marking one never removes what is already there.

Going the other way is automatic: adding a workout to a day currently marked Rest clears the marker, since that is a coach changing their mind rather than a contradiction worth preserving.

The day’s kind drives the nutrition target too

The toggle is not only a label on the training calendar. If the plan is set to Training / rest day nutrition planning, the day’s kind is what decides which macro target your client sees that day — the rest-day numbers on a day you marked Rest, the training-day numbers otherwise. You set both targets in the week’s settings panel; see below.

You mark the day once, on the day, and both sides follow. There is no separate rest marker for nutrition to keep in step.

Only Rest serves the rest-day numbers. A day marked Cardio counts as a training day and gets the training-day target, which is the part people guess wrong.

Fixed 13 September 2026. Until then the client’s app read a different copy of the marker — one nothing could write — so it served the training-day target every day, including days you had marked as Rest. You do not need to re-mark anything: your existing markers are the ones it now reads.

Marking a day Cardio no longer overwrites a focus you typed for it. A day you had named “Chest” used to come back as “Cardio”.

Two nutrition targets, and when you see them

Plans created with Training / rest day nutrition planning carry two macro targets per week instead of one. Open the week panel, from the stub or its …, and you get three sets of numbers: Average, Training day and Rest day.

A plan on Average planning shows only the average, and a plan on Training / rest day shows only the pair. You never see all three: on a split plan nothing reads the average, so leaving it on screen would be a fourth number to keep up to date for no reader. Switching a plan between the two modes does not erase anything, it only changes which numbers are drawn. Which mode a plan uses is chosen when you create it, and Training / rest day is the default.

Each target is four numbers on one row: calories, protein, carbs and fat. Carbs and fat used to be missing here.

Filling the numbers from a calculator

Every macro row carries a TDEE button on its own label line. It opens the calculator, already filled in with what Protocol knows about this client (age, weight, height, sex, body fat), and the goal you pick writes all four numbers back into that row. A row has its own button so a split plan can size a training day and a rest day separately, and a library template offers it too with the fields left blank for you to type.

FitSquad coaches also get a FITSQUAD button beside it, which opens their own nine-site skinfold calculator. Work through the measurements and it gives you three complete sets of numbers: Maintenance, Weight Loss and Weight Gain. Each one now has a Use these button that drops its calories and macros straight into the row you opened it from, so there is nothing to retype. There is also a Copy button on each set, for when you have the calculator open on its own rather than inside a plan.

The FITSQUAD button appears only on a plan that belongs to a client, since the calculator starts from that person’s measurements.

Clear days and Delete week are not the same

Clear this week’s days opens from the week panel pre-filled with that week’s range, and you can widen it. The range is counted from day 1 of the whole program and both ends are included, so days 8 to 14 is week 2. Clear this day on the day menu is the same action for a single day, with no dialog.

Clearing empties four kinds of thing, not one. It is easy to assume supplements survive because they are not drawn as chips. They do not.

Deleting a week asks first and names the week it is about to remove.

Where a chip click takes you depends on the zoom

The same click on the same chip does two different things depending on which span you are in, and this catches people out.

At 4 weeks and All, a day’s chips are labels with nothing to type into, so the whole chip is the target. Clicking anywhere on it leaves the program and opens the standalone workout template or nutrition template editor.

At 1 week, the card is full of editable fields: sets, reps, weight, quantities, notes. A card sized navigation target would mean every near miss, a click 2px off a set field or a click meant to dismiss a note, throwing you onto another screen and losing your place. So at 1 week the target shrinks to the card’s title. The rest of the card is yours to type in, and it does not navigate.

Clicking the title still takes you to the full editor, in every span. If you only want to change a number, stay at 1 week and edit it in place.

Recipes are the exception worth knowing: on a nutrition card at 1 week, clicking a recipe opens its editor over the grid, so you can change ingredients and close it again without leaving the week.

Removing one item

Hover a chip and a small cross appears at its top right. On touch it is always visible.

Removing takes the item off that day only. The workout or nutrition template itself stays in your library, and any other day pointing at it is unaffected. Protocol asks first and names what you are removing, so a mis-aimed click on a dense cell costs nothing.

Because removal works by position rather than by name, a day that legitimately holds the same workout twice, a circuit programmed morning and evening, loses only the one you clicked.

Related

• Programs and the weekly grid for the grid itself, the spans and the expanded cards.
• Assigning a plan to a client for what happens to all of this when a client gets the plan.
• Removing things, and unsaved edits.