A progression is a sequence of workout blocks that builds from week to week inside a program: a back squat that climbs from 65% to 80% of 1RM over four weeks, say, or a plyometric series that grows in volume. You build every week of it on one page, side by side, so you can see how each week changes from the last. This article covers creating progressions, building their weeks, inserting them into programs, limiting them to groups, and copying them.

You can build a progression in the training library and insert it into any program later, or build one directly inside a program.

Only coaches who can edit the library see Add Progression. The table lists every progression in your team's and your institution's libraries, with its tags, its length in weeks, and where it's saved. A progression Flex built for you that you haven't saved yet carries a Draft badge.

Choose Add Progression → With Flex and describe it: "a 4-week back squat progression for Mondays and Thursdays, 3×5 at 70% climbing to 80%, lighter week 4". Flex creates a draft progression, writes week 1 and builds the other weeks from it. Open it and click Save to library to keep it; until then it can't be inserted into programs. Edit with Flex in a progression's header opens Flex on it for changes ("make week 3 a triple at 85%", "limit it to Varsity"), and With Flex in a program week's Insert progression menu builds one into the program from that week.

Every week of a program's schedule has an Insert progression menu in its header (1). Choose From scratch (2), enter a Name and click Create. A progression built inside a program always spans that program's weeks.

You can also start one from a block: open the block in the schedule, add its Progression row, and type a new name into Find or create a progression. The block joins the new progression.

The builder shows one row per week. Each row has a strip with the week's number and a chip for every weekday (1), and under it the block for each trained day (2), side by side.

A program progression has a row for every week of its program. A library progression shows the weeks that hold its blocks (four weeks while it's empty), and its Weeks setting is the length the Insert progression panel shows for it. On a long progression, weeks further down load as you scroll to them.

Each weekday's chip in a week's strip turns that day on or off for that week only, and a ticked chip is a day with a workout. To add a workout, click the weekday's chip so it's ticked. A week with no workouts yet reads "Pick a weekday above to add a workout to this week". The new block is named after the progression, and you build it the way you build any block. See Blocks.

To remove a day, click its ticked chip. A day whose block has no sets goes at once. If it has sets, Remove this day? asks first and says how many sets go with it; click Remove day to delete the block and its sets, or Cancel to keep it. This can't be undone.

To start a day from a block template, click Insert workout at the top right of that day's block, search under Search workouts, and pick the template. Its sets are added to the block, and you can edit them from there.

Click Add set at the top right of a day's block to add a set, then fill in its exercise and prescription. Add metric test and Add Assessment appear there too when your team has metrics or assessments to add.

Copying a week's blocks forward and then adjusting the load is the fastest way to build a progression.

Clear days deletes the blocks on the selected days. When any of them has sets, Clear these days? asks first; click Clear days to confirm. Press Escape to clear the selection.

The cells of each block copy and paste like a spreadsheet's, between blocks as well as within one, so you can copy a week's sets and change only the reps or percentages.

With Highlight week-to-week changes on (3), every cell that differs from the same weekday's block in the week before is marked, and each week's strip counts the cells that changed. Turn it off for a plain view; the builder remembers your choice for that progression.

The progression has to fit inside the program: a start week that would run it past the program's last week is rejected. The panel lists progressions from your team's library, your institution's library, and your personal library. The program gets its own copy, so later edits to the library progression don't change the program, and edits in the program don't change the library.

In the program schedule, every block that belongs to a progression shows the progression's name on its card. Open the block and its Progression row has a View progression link back to the builder.

A progression block is still an ordinary block in the program: you can open it and edit it, copy and paste it, drag it, and delete it like any other. Its group requirement comes from the progression, so set that on the progression rather than on the block.

Athletes see a progression's blocks as part of their workouts, not the progression itself. The progression's Description is for coaches and never reaches athletes. To give athletes instructions, open the block in the program schedule and fill in its Description, which athletes see with the block.

Click Edit in the progression's header to open its settings: Name, Weeks (library progressions only), Group requirement (1), Description (2), Tags and Modifiers. A setting the progression doesn't use yet sits as a button at the top of Details; click it to add the row. Each setting saves as you change it. Delete progression at the bottom deletes the progression and every block in it.

Group requirement limits who gets the progression. Pick one or more groups and whether an athlete must belong to Any, All or None of them. The requirement applies to every block in the progression, and the builder's toolbar shows it as "In force on all … blocks".

This lets you keep several versions of a progression in one program (bodyweight, dumbbell and barbell, for example) while each athlete only sees the one for their group.

Under Modifiers, click Add modifier to add a rule that changes an athlete's sets when they meet a condition, or Add from library to reuse one from your modifier library. A progression's modifiers apply to every block in it (see Exercise modifiers & substitutions), which makes a single rule go a long way, so check what each one reaches before you add it.

Click Copy in the progression's header to open Save a copy.

To use a progression on another team, copy it to that team's library (or your institution's library), then insert it from that team's program. A progression built inside a program can be copied to a library the same way.

For more on where library content lives, see Training library and Programs.