How to Customize Workouts

Stronglifts makes it easy to add, remove, change or reorder workouts.

A workout consists of a set of exercises that you perform in a single session, typically on a specific day. For example, the Stronglifts 5x5 program consists of two workouts A and B. In Workout A you do three exercises Squat, Bench Press and Barbell Row.

This guide is about how to customize teh workouts in a program.

Adding Workouts

You can add a workout to a training program like this:

  1. Open Stronglifts
  2. Go to Programs > Workouts
  3. Tap "Add Workout"
  4. Tap the workout to view the exercises
  5. Swipe left to delete exercises
  6. Tap "Add exercise" to add an exercise

Reorder Workouts

You can change the order of workouts in a program like this:

  1. Open Stronglifts
  2. Go to Programs > Workouts
  3. Tap/hold a workout, then swipe it up/down

The new workout order will be reflected on your homescreen.

Duplicating Workouts

You can make a copy of a workout like this:

  1. Open Stronglifts
  2. Go to Programs > Workouts
    1. iOS: tap/hold a workout, then select "Duplicate"
    2. Android: tap the three dots next to the workout, then select "Duplicate"

Deleting Workouts

You can delete workouts from a program like this...

  1. Open Stronglifts
  2. Go to Programs > Workouts
  3. Swipe left on a workout
  4. Select Delete

Setting The Workout Schedule

Your workout schedule determines how many workouts you see on the homescreen of Stronglifts. You can change this setting like this:

  1. Open Stronglifts
  2. Go to "Programs" > Workouts
  3. Tap Schedule

Here you'll find three options:

  • How many days a week you want to workout (2-6x/week)
  • How often you want to train (every other day or every two days)
  • The exact dates on which you want to train each week

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, 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 determines 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.

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