Adding Exercises

Each workout day contains exercises with configured sets, rep ranges, and progression settings.

Add an exercise

1. Open a workout day
2. Tap Add Exercise
3. Search the exercise library or create a custom exercise
4. Configure the exercise settings

Exercise settings

Target sets

The number of sets to perform in Week 1. This is your starting volume — it adjusts up or down based on your fatigue ratings as the mesocycle progresses.

A typical starting point is 2–3 sets per exercise. With 3 chest exercises, that's 6–9 total sets for chest per session.

Rep range

The range of reps to target (e.g., 8–12). How it's used depends on progression mode:

• Weight progression: Reps climb up your range, then the weight steps up one increment once you top it (double progression)
• Rep progression: Weight stays fixed and reps start at the bottom and increase toward the top across the mesocycle

Starting weight

Derived automatically from your logged sets — the engine anchors on your most recent session of this exercise (from any program).

tip

There is nothing to enter: if you've trained the exercise before (in any program), HyperIron anchors on your most recent logged sets. If it's brand new, log your first session and the engine takes over from there.

Progression mode

Defaults to the program-level setting but can be overridden per exercise. Use weight progression for bench press, rep progression for lateral raises.

Minimum RIR

Defaults to the program-level setting. Set 0 RIR on isolation exercises where training to failure is safe, while keeping 1 RIR on heavy compounds.

Modifiers

Enable per-set tracking for bench angle, bands, stance width, stance angle, or heel wedge. See Exercise Modifiers for details on each option.

Weight increment

The smallest weight jump for this exercise. Defaults to your global setting but can be customized — useful for cable machines with large jumps or micro-loaded dumbbells.

Reordering exercises

Drag exercises to reorder within a workout day. Put compound movements first and isolation movements last.

Supersets

Pair exercises to alternate their sets back to back — press, row, press, row — instead of finishing one exercise before starting the next. There are two ways to group:

• Superset label — In an exercise's settings, set Superset to a label (A–E, or None). Exercises in the same workout day that share a label form one group.
• Link with above — On the workout day's exercise list, use the link button on an exercise row to pair it with the exercise directly above it. If the exercise above already has a label, the linked exercise joins that group; if neither has one, both get the day's first unused label.

A label only takes effect once two or more exercises in the same day share it — a label on a single exercise displays and logs as a normal, ungrouped exercise.

Grouped exercises display bracketed together, each tagged with its position in the group — A1, A2 — numbered by exercise order within the day. During a workout you alternate their sets in rounds; see Supersets while logging.

Superset groups carry through to program exports: the PDF and text outline tag each member (e.g. "Superset A1"), and the CSV includes a trailing Superset column.

Swapping an exercise

To replace one exercise with another while keeping everything else about the slot, use the swap button (two horizontal arrows) on the exercise row — no need to delete, re-add, and drag the new exercise back into position.

1. On the workout day's exercise list, tap the swap icon on the exercise you want to replace
2. The exercise library opens, pre-filtered to that exercise's primary muscle group
3. Search, or change the muscle/equipment filters, to find your replacement
4. Tap an exercise to confirm

What is preserved: position in the workout, superset group, target sets, rep range, RIR, notes, and modifiers.

What is reset: the weight increment (it belongs to the movement, not the slot — it re-derives from the new exercise's equipment). On a running mesocycle, the working weight is also cleared and re-anchors from the new exercise's own logged history.

A swap is rejected if it would leave two exercises in the same day pointing at the same movement while a superset is involved on either side, since that would collapse the pair into one card and break the group.

:::note Swapping in a program vs. mid-workout Swapping here edits the plan. In a template the change is permanent for that template; in a running mesocycle it applies from now through the rest of the mesocycle — completed weeks keep showing the original exercise with everything you logged, exactly as performed.

To swap only for today's session, do it from the workout screen instead — that offers a "this week only" scope. See Exercise Substitution.

You can also just ask your AI coach — "swap incline press for pec deck, this week only" — see What the AI can do. :::

Removing exercises

Remove an exercise from the workout day. Logged data for that exercise remains in your history.

Tips

• 4–6 exercises per day is typical
• Lead with compounds — they're most demanding and benefit from fresh energy
• Vary movement patterns — include pressing and stretching movements for each muscle group
• Match progression to exercise — compounds progress well with weight mode; isolations often work better with rep mode