Program builder guide

A training day is made of blocks. A block is a grid of rows (sets, rounds, minutes) and exercises. This page shows every block shape and number generator with an example.

Block shapes

Pick a shape in Add block; everything can be changed afterwards.

Straight sets

One exercise, several sets. Each set can have its own reps.

Straight setsStraight sets · 4 sets · rest 1:30

	Bench Press
Set 1	8-10
Set 2	8-10
Set 3	8-10
Set 4	8-10

An example built in the builder

Superset

Two exercises back to back with no rest between them; rest after each round.

Triceps accessorySuperset · 3 sets · 2 exercises · rest 1:30

	Triceps Pump	V-Bar Pushdown
Set 1	12	12
Set 2	12	12
Set 3	12	12

Example from format T1 in the coaches' formats list

Circuit

Several exercises per round and several rounds. Rest between exercises and between rounds is set separately.

Per-row list · 16 exercisesPer-row list · 16 exercises · 3 rounds · 10-15-20 · rest 2 min

	Bench Press	Side Lateral Raise	T-Fly	Shoulder & Calves	Squat + Hook	Burpee	Jumping Lunge	Butt Kicks	Thruster	High Knees	Squat + Hook	Jump On Step	Squat Jacks	Step Up	Burpee	High Knees
Round 1	10	10	10	10	10	10	10	10	10	10	10	10	10	10	10	10
Round 2	15	15	15	15	15	15	15	15	15	15	15	15	15	15	15	15
Round 3	20	20	20	20	20	20	20	20	20	20	20	20	20	20	20	20

Example from format F07 in the coaches' formats list

EMOM

Start the work at the top of every minute; the rest of the minute is rest.

EMOMEMOM · 10 minutes · 2 exercises · every 1 min · rest 1:30

	Burpee	Squat
Minute 1	8	12
Minute 2	8	12
Minute 3	8	12
Minute 4	8	12
Minute 5	8	12
Minute 6	8	12
Minute 7	8	12
Minute 8	8	12
Minute 9	8	12
Minute 10	8	12

An example built in the builder

AMRAP

As many rounds as you can in the time; the athlete logs rounds and reps.

AMRAPAMRAP · 1 round · 3 exercises · cap 12 min · rest 1:30

	Push Up	Sit Up	Jump Rope
Round 1	10	15	50

An example built in the builder

For time

Finish the work as fast as you can, with an optional time cap; the time is logged.

Round 1For time · 1 round · 5 exercises · cap 8 min

	Squat	Lunge	Dumbbell Shoulder Press	Push Up	Jumping Jack
Round 1	1:00	30s	30s	30s	1:00

Example from format F09 in the coaches' formats list

Intervals

Fixed work and rest times, for example 20 s work and 10 s rest.

IntervalsIntervals · 8 rounds · 20 s on / 10 s off · rest 1:30

	Mountain Climber
Round 1	20s
Round 2	20s
Round 3	20s
Round 4	20s
Round 5	20s
Round 6	20s
Round 7	20s
Round 8	20s

An example built in the builder

Free text

For anything that doesn't fit a grid; the athlete marks it done with a note.

Abs & lower back۳ دور: پلانک ۴۵ ثانیه، سوپرمن ۱۵ تکرار، کرانچ معکوس ۱۵ تکرار.

۳ دور: پلانک ۴۵ ثانیه، سوپرمن ۱۵ تکرار، کرانچ معکوس ۱۵ تکرار. بین دورها ۶۰ ثانیه استراحت.

Example from format T1 in the coaches' formats list

Number generators

Instead of typing every number, a generator fills all the rows. You can still change any cell afterwards.

List

Type the numbers for the rows in order, for example 50, 40, 30.

Round 1Per-row list · 4 exercises · 6 rounds · 50-40-30-20-10 · rest 1 min

	Jump Rope	Lunge	Bench Press	Sit Up
Round 1	360	—	—	—
Round 2	—	50	50	50
Round 3	—	40	40	40
Round 4	—	30	30	30
Round 5	—	20	20	20
Round 6	—	10	10	10

Example from format F05 in the coaches' formats list

Ladder

From one number to another in fixed steps, up or down.

Basic exerciseLadder 4…16 · 5 exercises · 7 rounds · 4-6-8-10-12-14-16 · rest 1:30

	Squat	Squat Jumps	Burpee	Push Up	Sit Up
Round 1	4	4	4	4	4
Round 2	6	6	6	6	6
Round 3	8	8	8	8	8
Round 4	10	10	10	10	10
Round 5	12	12	12	12	12
Round 6	14	14	14	14	14
Round 7	16	16	16	16	16

Example from format F06 in the coaches' formats list

Pyramid

Climbs to a peak and comes back down in the same steps.

Pyramid 6…10 · 1 exercisePyramid 6…10 · 1 exercise · 5 sets · pyramid 6→10→6 · rest 1:30

	Squat
Set 1	6
Set 2	8
Set 3	10
Set 4	8
Set 5	6

An example built in the builder

Coefficient × X

Each exercise has a coefficient; the reps in each row are coefficient × X.

Coefficient × XCoefficient × X · 3 exercises · 19 steps · coefficient × X (X = 1…10…1) · rest 45 s

	Push Up	Squat	Sit Up
X = 1	1	2	5
X = 2	2	4	10
X = 3	3	6	15
X = 4	4	8	20
X = 5	5	10	25
X = 6	6	12	30
X = 7	7	14	35
X = 8	8	16	40
X = 9	9	18	45
X = 10	10	20	50
X = 9	9	18	45
X = 8	8	16	40
X = 7	7	14	35
X = 6	6	12	30
X = 5	5	10	25
X = 4	4	8	20
X = 3	3	6	15
X = 2	2	4	10
X = 1	1	2	5

Example from format F10 in the coaches' formats list

Accumulate

Each row adds an exercise (build-up), drops one (peel-off), or both.

Build-up · 7 exercisesBuild-up · 7 exercises · 13 steps · build-up and peel-off · rest 45 s

	Side Lateral Raise	Goblet Squat	Full Raises	Lunge + Jerk	Thruster	Man Makers	Jump On Box
Step 1		—	—	—	—	—	—
Step 2			—	—	—	—	—
Step 3				—	—	—	—
Step 4					—	—	—
Step 5						—	—
Step 6							—
Step 7
Step 8	—
Step 9	—	—
Step 10	—	—	—
Step 11	—	—	—	—
Step 12	—	—	—	—	—
Step 13	—	—	—	—	—	—

Example from format F04 in the coaches' formats list

Constant

The same number for every row.

8 × 8Circuit · 8 rounds · 6 exercises · 8 × 8 · rest 10 s / 1 min

	Overhead Press	Squat	Shoulder to Overhead	Lunge	Pull Over	Dead Lift
Round 1	8	8	8	8	8	8
Round 2	8	8	8	8	8	8
Round 3	8	8	8	8	8	8
Round 4	8	8	8	8	8	8
Round 5	8	8	8	8	8	8
Round 6	8	8	8	8	8	8
Round 7	8	8	8	8	8	8
Round 8	8	8	8	8	8	8

Example from format F08 in the coaches' formats list

Crossed

One exercise climbs while the other descends, for example A×1 B×8 to A×8 B×1.

Biceps 1-8Crossed ladder 1…8 · 2 exercises · 8 sets · crossed 1…8 / 8…1 · rest 1 min

	Barbell Curl	Seated Dumbbell Curl
Set 1	1	8
Set 2	2	7
Set 3	3	6
Set 4	4	5
Set 5	5	4
Set 6	6	3
Set 7	7	2
Set 8	8	1

Example from format T1 in the coaches' formats list

What the weekly volume and its notes are based on: Sources and rules

Your format doesn't fit the builder? Use Tell us at the bottom of any day; the day's structure comes with your message.

Block shapes

Straight sets

Superset

Circuit

EMOM

AMRAP

For time

Intervals

Free text

Number generators

List

Ladder

Pyramid

Coefficient × X

Accumulate

Constant

Crossed

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