How to Set Your Workout Schedule
Your workout schedule determines how many workouts you see on the homescreen of Stronglifts. You can change this setting like this:
- Open Stronglifts
- Go to "Programs" > Workouts
- Tap Schedule
Here you'll find three schedule options: workout x days per week, every x days, or on specific days. This guide explains how the different schedule options of Stronglifts work.
In this article:
Schedule 1-6x/week
The first schedule option is 1x, 2x, 3x, 4x, 5x, or 6x/week.
When you select this schedule, we automatically determine your rest days for you. Here's the schedule for each workout frequency...
- 1x/week: lift/rest/rest/rest/rest/rest/rest
- 2x/week: lift/rest/rest/lift/rest/rest/rest
- 3x/week: lift/rest/lift/rest/lift/rest/rest
- 4x/week: lift/lift/rest/lift/lift/rest/rest
- 5x/week: lift/lift/lift/rest/lift/lift/rest
- 6x/week: lift/lift/lift/lift/lift/lift/rest
Example: say you select the 3x/week schedule. Your homescreen will put your workouts on Monday, Wednesday, and Friday. If you now skip Monday's workout, your schedule will update to Tuesday, Thursday, and Saturday. It does this to help you get three workouts this week. If the week after you decide to log Tuesday's workout on Monday already, then the schedule will update again to Monday, Wednesday, and Friday.
Schedule every x days
The second schedule option is every other day or every two days.
With this schedule, your next workout day is determined by the date of your last workout.
- Every other day: lift/rest/lift
- Every two days: lift/rest/rest/lift
Your schedule is dynamic here too. The date of your next workouts will change based on when you logged your last workout.
Schedule fixed days
The third schedule option is to select the days of the week you want to workout.
With this schedule, your workout days will be the same every week, regardless of what you did in the past week. If you set the schedule to Monday, Wednesday, and Friday but skip Monday's workout, then the schedule will continue to show as Monday, Wednesday, and Friday. The workouts will not move dates.
Frequently Asked Questions
How do I customize how many workouts show on the homescreen?
Your schedule settings determine this. The homescreen will show all the workouts that you will do this week. This means:
- If your schedule is set to 3x/week, and you do a program with two workouts like Stronglifts 5x5 ( workout A and B), then your homescreen will show three workouts - A/B/A this week, then B/A/B next week.
- If your schedule is set to 3x/week, and you do a program with three workouts like Madcow 5x5 (workouts A, B and C), then your homescreen will show three workouts - A/B/C.
- If your schedule is set to 2x/week, and you do a program with four workouts A, B, C, D, then your homescreen will show two workouts - A/B this week, C/D next week.
You can change your workout schedule in Stronglifts > Programs > Workouts > Schedule.