Creating a Program
A program is a complete training plan — workout days, exercises, progression rules, and mesocycle settings all in one place.
Start a new program
- Navigate to Programs
- Tap New Program
- Enter a name (e.g., "PPL Hypertrophy Block 1", "Upper/Lower Strength")
Configure the mesocycle
Number of weeks
Set how many loading weeks to train before deloading.
| Length | Good for |
|---|---|
| 3–4 weeks | Beginners, testing a new split, or after a long break |
| 5–6 weeks | Most lifters, most of the time |
| 7–8 weeks | Advanced lifters with good recovery capacity |
Deload week
Toggle whether the mesocycle ends with a deload week. When enabled, HyperIron adds an easy recovery week after your final loading week.
Progression mode
Choose the default progression mode for exercises in this program:
- Weight progression — Weight increases ~2% per week, reps stay fixed. Best for compounds.
- Rep progression — Weight stays fixed, reps increase across the rep range. Best for isolations.
You can override this per exercise when adding exercises.
Minimum RIR
Set the lowest RIR target for the final loading week(s). Default is 1 (one rep short of failure). Set to 0 if you want to push to failure on the last week. Can be overridden per exercise.
Add workout days
After configuring the mesocycle, add your workout days. Each day represents one training session in your rotation.
Add exercises
For each workout day, add exercises with target sets, rep ranges, and optional starting weights.
Save and start
Save the program and it becomes your active program, appearing in the mesocycle grid ready to train.
You don't need to get everything perfect on the first try. Programs can be edited at any time — the system adapts.