Workout Creation Instructions

Web/Mobile App (coming soon)

Workout Templates

Workout Cards


  • Click on muscle group within workout templates above
  • Regular muscle: pick one exercise for this muscle
  • Italic muscle exercise is optional
    • The optional exercises may be for a miscellaneous muscle group or may be a second exercise for a muscle group previously exercised directly or indirectly in the same program
    • Pick optional exercise only if muscle is under par in comparison to the development, strength, or endurance of other muscle groups.
      • See low volume training
      • In the case of a miscellaneous muscle group, the optional muscle group in question may be already exercised indirectly from another exercise elsewhere in the program.
        • See muscle analysis under each exercise
  • Choose just one exercise for lower back to avoid over-use injury
    • See lower back for selecting complementary exercises
  • If desired: add any miscellaneous body parts that are not listed
  • Choose workout log option

Sports Conditioning

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