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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: You train at a fixed rep target and increase weight each week
  • Rep progression: Reps start at the bottom and increase toward the top across the mesocycle

Starting weight (reference weight)​

Your estimated working weight — typically your 10RM. HyperIron calculates Week 1 targets at ~85% of your reference.

tip

If you don't know your reference weight, leave it blank. Log your working weight during your first session and HyperIron will use that as the baseline.

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.

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.

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