Routines, programs and other people
What each one is, where they come from, what sharing actually sends.
A program is a folder
Its routines go inside, and those are the days. «Push / Pull / Legs» is one program with three routines. Mark the weekdays on each routine and that is what lets Today know what is due and makes the weekly ring mean something.
The ones in the catalogue
They are built on what the evidence says about volume, frequency and exercise selection, not copied from a magazine. Each one says who it is for, how many days it asks for and what it prioritises. Adopting copies the whole thing: from then on it is yours to change.
Yours, and the limit
The free plan allows two programs and six routines written by you. Anything you adopt — from the catalogue or from other people — does not count towards that limit, before or after you edit it, so you can use all the whole catalogue without spending any of it. Premium has no limit.
Sharing and bringing in
Any program of yours can be published with a link, and «From people» shows what others published. Publishing sends the routines, sets and rests, not your weights: the plan, not your history. If the plan uses exercises you created, those travel with it and whoever adopts it gets them credited to you.
More on How the app works
The first five minutes
Pick a plan, train, see what happens at the end. That is all.
Inside the workout screen
The one you will use most, and the one hiding the most.
What each chart is looking at
Progress has six things and each answers a different question.
Cosmos: what is shared and what is not
Box by box, and what never leaves even if you tick everything.
Your data: cloud, backups and importing
Where your history lives, how to get it out, how to bring it in.
This is general information written from the training literature, not medical advice or a personalised plan. If you take medication, have a health condition or something genuinely hurts, the person to ask is a healthcare professional.