Building a workout
Assemble a workout from sections, groups and exercises — set sets, reps, weight, RIR/RPE, tempo and rest, group exercises into supersets and circuits, and program per-set intensity with the advanced builder.
Basic structure, Advanced intensity. You build workouts in Vault → Training → My Workouts → Add workout. Pick a type (Standard / Simple / Video-guided), and you’re in the builder. Everything auto-saves as you go.
This guide focuses on a Standard workout — the full builder. Simple and Video-guided use the same pieces with the stats hidden (just notes and rest), and Video-guided adds a per-exercise preview loop.
Sections, groups & exercises
A Standard workout is organised into four sections — Warm-Up · Main · Finisher · Cooldown & Stretching — and within them, exercises (or groups of exercises). Each exercise carries its own stats: sets, reps, weight, RIR/RPE, tempo, and rest.
Reorder anything by dragging. Drag whole exercises or groups between sections, or reorder exercises within a group. Use the checkboxes to bulk-edit stats across several exercises or add them to a group at once.
Add exercises from your library
Inside any section, search inline or open the library to browse. Each exercise is a card that plays its demo video on hover; filter by muscle group, exercise type and difficulty, and switch between All / Public / Mine.
The library ships with a base set of movements you can extend with your own — see Creating custom exercises for the full editor (demos, muscle groups, equipment, alternatives and more).
Set the stats
For each exercise in a Standard workout you set:
| Stat | What it is |
|---|---|
| Sets | How many sets (hidden inside a group — the group’s rounds govern that) |
| Reps | The rep target — a number, a range (8-10), or a full per-set scheme (below) |
| Weight | Free text — 60kg, bodyweight, %1RM |
| RIR / RPE | Reps-in-reserve or rate of perceived exertion |
| Tempo | Lift tempo, e.g. 2-0-1 |
| Rest | Rest after the set — 90s, 1m 30s, 1:30 |
| Notes | Coaching cues (formatted) |
Group exercises (supersets, circuits & more)
Group exercises to run them together. Pick a format and Protocol shows the right controls (rounds, a time cap, rest between rounds, rest after):
Program per-set intensity (advanced) Advanced
The Reps field accepts a plain number or range — but open the intensity builder to program each set
individually. Add a row per set, give each a value and a unit (reps, kg, lbs, %, bodyweight,
min, sec, m, yd), and combine values with × (e.g. reps × weight). Ranges work too.
It works for far more than reps × weight:
| You build | Means |
|---|---|
10×25kg, 8×30kg, 6×35kg |
Three sets — reps × weight |
10 / 8 / 6 |
Reps only, descending |
8-12 × 20-25kg |
A rep range at a weight range |
30sec × 50% |
Time at a % intensity |
500m / 400m / 300m |
Distance per set |
10 × bw |
Reps at bodyweight |
Heads-up: drop sets are a group format (and decreasing weights), not a per-set flag; and RIR/RPE on the template are set once for the exercise (per-set RPE is captured when the client logs).
Workout settings
Beyond exercises, a workout’s settings hold its name, image, description, tags, plus difficulty (Easy → Very hard), training goal, target muscle groups, equipment, and an estimated duration. These power search and the client’s preview.
Workouts are single sessions. To sequence them across weeks (and blend in nutrition), build a Program — see Training templates & the exercise library.
Next: how clients do the workout → Logging workouts on mobile →