A program is a run of weeks, laid out Sunday to Saturday, with a workout on any day that needs one. This article covers creating programs, the builder, the views and downloads, and the settings that control how a program reaches athletes.

Every program page has Download (1), Duplicate (2), and Edit (3) at the top, and three views to switch between (4): Program Builder, Detailed View, and Analytics.

Programs live in the training library, to reuse, or inside a plan, where they're scheduled.

Open the training library and click Add Program. The menu has four ways to start:

Create content for at the top of the New program panel picks the library, and the Default: line under it shows where new content goes. Click Change and turn on Always save my new content to my personal library to default to your personal library, which only you can program from. It shows only when your institution has more than one coach. See Training library.

You can build a program from scratch inside a plan, or add a library program to one. Adding a library program to a plan puts a copy of it in the plan, and that copy is what athletes follow. See Plans.

The builder shows the program as a grid of weeks, one card per day. Tick the checkboxes on days, weeks, or blocks and an actions bar replaces the row above the grid.

Hover over a week's heading to show its actions. Tick the checkbox next to WEEK 1 (1) to select every day in that week, click Add week (2) to insert a week, or Download week (3) to export just that week as a PDF. The same row has Remove week, Insert program (copies another program's weeks in, starting at this week), and Insert progression, which also has With Flex to have Flex build one from that week (see Progressions).

To select the same weekday in every week, click that day in the bar above the grid.

Click an empty day to add a workout there, or click a day card to open it. An open card has chips for Description, Cover, and Facility, a Workout name, and the day's Blocks. Click Add block (1) to build a new block, or type in Search library… (2) to add a block from your library. Delete day removes the workout, and Done closes the card.

Athletes receive each workout on its day of the week, unless the program is flexible (see below).

It replaces everything on those days.

You can copy a whole week or column at once. Holding Ctrl/Cmd lets you click a day card to select it without opening it.

Tick the checkbox on each day card, tick a week's checkbox, or click a weekday in the bar above the grid. Then click Delete N days in the actions bar (N is how many days you've selected) or press Delete, and confirm with Delete days or Enter. Every block in those workouts goes with them, and this cannot be undone.

Open the day card, click the Cover chip, and add an image. See Workouts for how athletes see it.

A workout holds one or more blocks, and the blocks hold the sets.

Open a day card and click Add block. See Blocks.

They go after each day's existing blocks, in the order picked. To add one block to one day, use Search library… in the open day card.

You can also drag a block from one day to another.

Tick the checkbox on each block, then click Delete N blocks in the actions bar or press Delete, and confirm with Delete blocks or Enter.

Detailed View lays out every set of every workout in one place. A set prescribed as a percentage reads as the percentage, such as "70% of Back Squat 1RM".

To see the program as one athlete will, choose them from Preview for athlete (1). Every percentage then shows as the weight that athlete would lift, worked out from their own metric. Nothing is saved; it's a preview.

Athletes see the same calculated weight in their workouts. An athlete with no value on file for the metric sees the percentage instead. Each set takes one percentage, not a range. See Blocks to set up a percentage-based prescription.

Analytics charts the program's exercise dimensions over its weeks.

Click Download at the top of the program:

To export one week, use Download week on that week's heading. See Printing & PDF export for what each file holds.

A dynamic program gives athletes different blocks depending on their groups.

To make a block dynamic, open it, add a Group requirement, and pick the groups. Then choose when an athlete receives the block: Any (they belong to any of the groups), All (they belong to every group), or None (they belong to none of them). A block in a progression takes its groups from the progression. See Blocks and Progressions.

Give every day general blocks, plus an advanced block limited to an Advanced group and a beginner block limited to a Beginner group. Everyone gets the general blocks and only the one that matches their group. A group-limited block shows its group on its chip in the builder.

A flexible program gives athletes a week of workouts at a time to complete on their own schedule, instead of fixing each workout to a day. Turn on Flexible in the program's Settings (click Edit, then expand Settings).

You build it like any other program; which days you use doesn't matter to the athlete.

With workouts on Monday, Wednesday, and Friday and Flexible on, the athlete sees all three at the start of the week, does them on whichever days work, and sees what's left and what's done.

Click Edit at the top of a program to open its panel; every change saves as you make it. The folded Settings section holds Visibility, Facility, Flexible, and Notifications.

An enrollment schedules a program for a team, group, or athlete from a start date. Adding a library program to a plan gives the plan its own copy, and athletes follow the copy. A library program's panel gathers every active enrollment across those copies under Enrollments (click Edit on the program), with each Start date, Enrollee, and Deployment (the plan it runs under).

Edits to a plan's program always update the workouts scheduled from it, except a workout an athlete has already logged. There's no setting for this.

By default, editing a library program doesn't change the copies in plans. To have library edits reach every plan using the program, turn on Keep plans in sync (1) at the top of its Enrollments section. It's off by default.

With it on, each edit to the library program:

Plans whose enrollments have ended keep what they had.

Click the × (2) at the end of the enrollment's row, then Cancel program. The enrollee loses every workout scheduled under the program, and the plan's copy is removed with the enrollment. The library program stays in the library.

By default, athletes can see a workout's contents as soon as it's scheduled. Set Visibility to Restricted to keep every workout in the program locked until you release it. To release one, open the workout on the Calendar and click Make visible.

If your institution has facilities, Facility assigns every workout in the program to one. A workout can override it from its day card.

Turn on Notifications to send athletes on the mobile app a push notification on each day a workout is scheduled.

The panel's Modifiers section holds rules applied to every block in the program. Click Add modifier to write one, and check it carefully, because it reaches every workout. See Exercise modifiers & substitutions.

Click Duplicate at the top of a program to open Save a copy. Choose where the copy goes under Copy to (a team, the institution, or your personal library), give it a Program name, and click Save copy. Use it for a variation, to take a plan program into the library, or to copy a program to another team.