Workout Days

Workout days define the sessions in your training split. A Push/Pull/Legs program has 3 days; an Upper/Lower has 2 or 4.

Adding a workout day

1. Open your program
2. Tap Add Workout Day
3. Name the day (e.g., "Push A", "Lower", "Back & Biceps")

The name appears in the mesocycle grid and workout screen.

Common splits

Split	Days	How it works
Push/Pull/Legs	3	Each muscle group hit 2× per week over 6 sessions
Upper/Lower	2	Each hit 2–3× per week over 4–6 sessions
Upper A/Lower A/Upper B/Lower B	4	Two variations of each, alternating
Full Body	2–3	Every muscle every session, lower volume per muscle
Bro Split	4–5	One muscle group per day, hit 1× per week

Higher frequency (hitting each muscle 2+ times per week) generally produces better results, but any split works if you manage volume properly.

Reordering days

Drag days to reorder them. The order determines how they appear in the mesocycle grid (left to right) and the default training sequence.

Editing a day

Tap a workout day to:

• Rename it
• Add, remove, or reorder exercises
• Adjust exercise settings (sets, reps, progression)

Deleting a day

Remove a workout day from the program. Logged workouts for that day remain in your history.

How days map to the mesocycle

Each workout day becomes a column in the mesocycle grid:

         Push    Pull    Legs
Week 1   [done]  [done]  [done]
Week 2   [done]  [wip]   [  ]
Week 3   [  ]    [  ]    [  ]

You work through the days in order each week. Weeks advance by completion count, not by calendar — see Mesocycles for details.