Custom Exercises
Create your own exercises when the built-in library doesn't have what you need.
Creating a custom exercise
- Open the exercise library
- Tap Create Exercise
- Enter a name
- Set muscle activation percentages
- Choose a default resistance type
Setting muscle activations
The most important part of a custom exercise is its muscle activation percentages. These determine how the exercise counts toward your volume per muscle group.
For each muscle group the exercise targets, set a percentage (0–100):
- 100% — This is the primary target muscle. One set = one full effective set for this muscle.
- 50–80% — A significant secondary contributor. The muscle works hard but isn't the main focus.
- 20–50% — A supporting role. The muscle is involved but not heavily loaded.
Example: Incline Dumbbell Press
| Muscle | Activation | Reasoning |
|---|---|---|
| Chest | 90% | Primary target, incline shifts some work to upper chest but overall chest activation is high |
| Front Delts | 60% | Significant involvement due to incline angle |
| Triceps | 50% | Assists in pressing but not the focus |
Tips for setting percentages
- Start with a similar library exercise and adjust. If you're creating "Close-Grip Bench Press," look at the regular bench press activations and increase triceps / decrease chest.
- Don't overthink it. Rough estimates are fine. The difference between 50% and 60% triceps activation is small in practice.
- Primary muscle should usually be 80–100%. If no muscle is above 50%, the exercise is very diffuse and may not be worth tracking per-muscle.
Default resistance type
Choose the resistance type that matches how you typically perform this exercise:
- Weight for barbell/dumbbell exercises
- Cable for cable exercises
- Machine for machine exercises
- Bodyweight for bodyweight exercises
- etc.
You can override this per set when logging, but the default saves time.
Editing custom exercises
Open the exercise from the library and edit any property. Changes apply to future logging — existing workout data is unaffected.
Deleting custom exercises
Remove a custom exercise from your library. Logged sets for this exercise remain in your workout history.