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Your First Workout

You've created a program — now it's time to train.

Start a workout​

From the mesocycle view, tap the cell for the workout you want to do (e.g., "Push" in Week 1). This opens the workout screen with your exercises preloaded.

You'll see:

  • Each exercise listed in order
  • Target weight, reps, and sets for each exercise
  • RIR target for the current week (e.g., "3 RIR" in Week 1)

The mesocycle grid tracks your progress at a glance. Weeks are assigned by completion order, not calendar dates — if you skip a few days, nothing breaks.

Log your sets​

For each exercise, log one set at a time:

  1. Weight is prepopulated from your program's progression schedule. Adjust if needed.
  2. Enter the reps you actually performed.
  3. Optionally enter your RPE or RIR — how hard the set felt.
  4. Tap Save Set.

Repeat for each set. HyperIron shows your progress ("Set 2 of 3") as you go.

tip

Week 1 is supposed to feel easy. The weights are conservative on purpose (around 3 RIR). Don't bump them up — the program ramps intensity over the mesocycle.

Adjusting on the fly​

  • If the suggested weight is too heavy, lower it. Your logged weight becomes the new baseline.
  • Log what you actually did, even if it differs from the target. Honest data makes the program smarter over time.

Rate your fatigue​

After completing all sets for a muscle group, HyperIron asks for a fatigue rating:

RatingHow you feel
+2No soreness from last time, no pump at all
+1No soreness, but felt a pump
0Barely sore from last time, good pump, enough work
-1Still notably sore, felt like a lot
-2Still very sore, felt like overkill

This drives volume auto-regulation: your set count adjusts up or down next week based on how you're recovering. It's the most important feedback you give the system — be honest.

Complete the workout​

When you've logged all your sets and rated your fatigue, tap Complete Workout. The session is saved, the mesocycle grid updates, and your targets for next week are calculated.

Tips for your first session​

  • Don't stress about perfect data. Just log what you can. Notes and adjustments can come later.
  • Rate fatigue honestly. It's tempting to always rate high so you get more volume, but the system only works with honest input.
  • Check your progress. After a few sessions, look at the Calendar for your training history and Progress for strength trends.

What's next?​

Come back for your next scheduled workout and repeat the process. Over the weeks, you'll see weights increasing (or reps climbing), RIR targets getting more aggressive, and volume adjusting to your recovery.

To understand the mechanics behind this: