Starting a session

Tap Start session on Today and the app asks which kind of session this is. There are three answers, and the right one changes from day to day.

Follow the program

Today's session from your block, with the loads and reps already set from your history and readiness. This is the default when a program is active, and the one to pick most days.

Smart Suggest

No program, a travel day, or a session the block did not plan for. Smart Suggest builds one for the time you have, the goal you pick for the session, and the equipment where you are. The preview shows every exercise with the reason it was chosen, and you can swap any of them before you start. It looks at what you trained in the last few days, so it will not load the same muscles two days running, and it carries your setups and start weights across from previous sessions of the same lift.

A saved session or a template

Sessions you saved from a summary, and templates you built yourself from the exercise picker. Useful for the workout you do every Saturday no matter what.

The gym picker

A gym profile is the equipment at a place you train: bars, plates, the dumbbell range, machines and cables. The gym picker sets which one today's session is built for. The plate calculator, the loading increments and the exercise substitutes all follow it. When you are somewhere new, tell the app and it reshapes the session to what is actually there instead of prescribing a machine you do not have.

Gym profiles live under Settings, and the app learns some of it on its own: when you log a weight that can only exist with certain plates, that is remembered.

The pre-workout check-in

Before the first set, a short check-in asks how you slept, how sore you are and whether anything hurts. Answer it honestly; it is the cheapest thing you can do to make the session right. Flag a joint and the session respects it: exercises that load that joint are swapped or lightened, and the post-workout pain check follows up on it afterwards.

Warm-ups

Warm-up sets are generated from the first working weight as a ramp, and they never count as working sets. If you want more steps, tap Warmup in the session and the ramp continues from where it left off.