Programs

Train is the tab for the plan. A program in Stay Ready is a block of weeks with sessions, a schedule and a progression rule. One program is active at a time, and Today always knows where you are in it.

Three ways to get one

• Browse. The program browser lists templates by goal and days per week. Preview one to see every week and session, then follow it.
• Build. The builder asks for a name, your schedule constraints (which days, hard off days, trainer days) and the split lanes you want, then generates the block. Your saved lanes and day templates live under My templates, and the day template library has presets to start from.
• Import. Paste a program you were given, from a coach or a book, and the app reads it into a block you can edit.

Editing the plan

Program detail shows every week and session. From there you can:

• edit a day template: the exercises, sets, rep schemes, tempo and style of each slot;
• edit the schedule: which days you train, rest days, and how the week lays out;
• edit the rotation, when sessions should rotate rather than pin to weekdays;
• adjust with AI: describe the change you want in a sentence and get a rewritten week to accept or reject;
• swap a slot across the whole block, when an exercise is not working for you;
• compare two programs side by side before you commit.

Trainer days

If you train with a coach on some days, mark those as trainer days when you build the program. A trainer day is a lane in the schedule, not a hole in it. On the day, you can log it as you go, log it afterwards in one pass, or swap it for a template when the coach cancels. The rest of the week already accounts for it.

How it adapts

Each week the app looks at what you actually did: the reps you hit, how hard the sets were, how you rated the sessions, and what you said in the weekly feedback prompt. Loads move up when you earn them and hold when you hold. Holding a weight for a week is not a stall, and the app says so rather than pushing you into a miss. When the signs of fatigue stack up, it suggests a deload and explains why; at the week three to four check-in it asks whether the block needs adjusting.

When a block ends, Today offers the next one. Nothing you logged is lost between blocks: the next program starts from the loads you finished on.

Also under Train

• Workout history: every session, with the sets as you logged them, editable after the fact.
• Exercise library: more than three hundred exercises with movement pattern, equipment and the joints each one loads, plus your own custom exercises.
• Quick cardio log: a run or a session on the bike, logged without a template.