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Give the block a name, length, and a short focus. You can add its workouts in order next.

Progression rules

Defaults for this program. Exercise-level overrides remain editable inside each workout.

Progression mode

Linear adds the increment every session, no RPE needed. RPE-based adds reps first, then weight, gated by the RPE trigger. %1RM sets loads from a percent of the training max or estimated 1RM.

Default rep range
Time step
Next-session suggestions

Targets appear as cards you can tap to apply. Nothing changes until you choose a suggestion.

Vary rep ranges by weekOptional undulating periodization. Each program week can inherit its own range.
Vary % of 1RM by weekOptional weekly % wave for %1RM programs. Each program week can use its own percent.
Auto DeloadSchedule a lighter week every N weeks at a reduced intensity.

Muscle map

Volume by muscle

Weighted volume. Secondary muscles receive 45% of the set’s volume.

Top exercises

Recent PRs

Muscle trends

Compared with the previous period

Appearance

Dark mode
Theme
Swipe to delete

Progression defaults

Used for new exercises and programs.

Progression mode

RPE trigger threshold
Default focus
Default rep range
Time step
Vary rep ranges by weekOptional undulating periodization for new programs. Each program week can inherit its own range.
Auto DeloadSchedule a lighter week every N weeks at a reduced intensity for new programs.

Warm-up sets

The Warm-up button inserts this ladder — pre-filled from the working target, tagged Warmup. Never added automatically, never excluded from volume.

Warm-up sets per exercise
Ladder

Weights round to 5 lb (2.5 kg). Timed exercises ladder seconds instead of reps.

Units

DEFAULT TRACKING METRIC

About

Cruciferous Greens Workout

Last updated: —

Attributions

  • Muscle heat map uses an anatomical front/back body SVG in the style of Sasha-s-Body-Map, with named muscle regions.
  • Exercise library: free-exercise-db — 876 exercises, public domain (Unlicense).
  • Extra color themes use the Catppuccin palette and the Rosé Pine palette (Dawn).
  • The original color scheme was inspired by Rosé Pine.

Data

Backups and storage on this device.

Muscles worked

Progress

Estimated 1RM and volume per session · tap a point to inspect it

How to

    Similar exercisesRanked by movement overlap

    History

    Movement

    Update ready

    A new version of the app has finished downloading.

    Replace current workout?

    Your in-progress workout will be discarded and replaced with the selected session.

    Workout in progress

    You have a workout in progress.

    Discard workout?

    This permanently deletes the in-progress workout.

    Saved workout draft in progress

    You have an unfinished saved workout draft.

    Review sets

    Apply to every exercise?

    Back up this workout

    You’re signed out, so this workout lives only on this device. Sign in to sync it across your devices and keep it safe.

    Custom exercise

    Add a movement that isn’t in the library. It’s saved to your library and syncs across your devices.

    PRIMARY MUSCLES
    Select one or more.
    SECONDARY MUSCLES
    Optional. A muscle can’t be both primary and secondary.
    EQUIPMENT
    Choose one, or leave blank.
    FORCE
    Push, pull, or static.
    MECHANIC
    Compound or isolation.
    TRACKING
    Log repetitions or seconds.

    Progression defaults

    How the app suggests your next session.

    Progression modeRPE-based adds reps inside the range first, then weight, when the top set hits the RPE trigger. Linear adds the increment every session with no RPE needed. %1RM sets each session's load from a percent of the training max (or best estimated 1RM); scheduled deload weeks scale that load back by the deload intensity.

    RPE trigger thresholdWhen your top set comes in at or under this RPE, the app suggests progressing next session.

    Increment type & valueHow much load to add on a progression: a fixed amount (lb or kg) or a percent of the current weight.

    Default focusThe rep-range preset applied to new programs and exercises.

    Default rep rangeMin and max reps for double progression: add reps inside the range first, then add weight and return to the bottom of the range.

    Time stepFor timed exercises, how many extra seconds to hold before adding weight.

    Vary rep ranges by weekOptional undulating periodization for new programs: each program week can inherit its own rep range.

    Delete all data?

    This erases everything on this device and in your cloud backup. This cannot be undone.

    Delete workout?

    This removes the workout from your program.

    Filter saved workouts

    Muscles, program membership, or both.

    PRIMARY MUSCLES
    PROGRAM

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    Remove exercise?

    This removes the exercise from your workout.

    Delete set?

    This removes the set from your workout.

    Reorder exercises

    Use the arrows to change the order.

    Exercise targets

    Target rep range per set.

    Discard changes?

    Your edits to this program will be lost.

    Add workout to program

    Choose a saved workout or a past session to add.

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    Delete custom exercise?

    It will be hidden from the exercise library, but your workout history, stats, and PRs are kept.

    Delete workout?

    This permanently deletes this workout from your history.

    Saved data couldn't be read

    The app's saved data was damaged, so it started fresh. The damaged copy was set aside — nothing was overwritten.

    Account

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    Sign out?

    Signing out wipes this device clean of your workout data. Make sure everything is synced first — anything not yet pushed to your cloud backup cannot be recovered.

    Display name

    Shown in your account settings.

    Add exercise

    Choose a movement for this workout.

    SHOW
    MUSCLES

    Set tags

    Select any details that apply to this set. Tags describe sets — they never filter them out.

    Edit tag list

    Exercise tags

    These labels stay with this exercise in the live workout and its history.

    Create a superset

    Choose one or more exercises to group together.