To customise your workout plan, use the per-day tools on the plan page: Find a workout, Random swap, Make rest day and Add a workout, with Shuffle the week as the reset button if the whole thing feels wrong.
Please check with your doctor before starting a new plan, especially after a long break, an injury or if you take medication.
What can you change on each day?
Each day of your 7-day plan has its own set of tools:
- Change "All reps": set a different percentage for that workout only.
- Find a workout: search all workouts by name.
- Random swap: replace the workout with another one.
- Make rest day: turn a workout day into a rest day.
- Add a workout: put a workout on a rest day.
Above the days sits "Shuffle the week", which rebuilds everything from scratch.
Which tool fits which problem?
| What's going on | Use this |
|---|---|
| You know the workout you want | Find a workout |
| Today's workout doesn't appeal | Random swap |
| Life has eaten the day | Make rest day |
| You've got energy and a free day | Add a workout |
| One workout looks too hard or too easy | "All reps" percentage |
| The whole week feels wrong | Shuffle the week |
How does Find a workout work?
You type part of a workout's name and the app searches its whole library of more than 3,000 workouts. Each result shows its format, its time and the kit it needs. If a workout needs kit you didn't pick in the setup questions, the result flags it, so you don't discover the missing kettlebell halfway through round two.
It is also a handy way to build a plan around a favourite workout, or to swap in something shorter when your day shrinks. Short on kit? The one kettlebell home gym and dumbbell plan for after a long break show what a small setup can do.
What about skipping a day?
There isn't a guilt button. "Make rest day" is the honest way to skip. If you already know Thursday is hopeless, turn it into a rest day now instead of letting it turn into a missed session. The day keeps its 10,000-step recommendation, which you can adjust, and its 10 minutes of stretching.
Missing sessions regularly? That's a signal worth acting on. See only finished half your workouts.
When should you add a workout?
"Add a workout" puts a workout on a rest day. It's useful when you have a free day and a surplus of energy. Use it sparingly, though. The builder spreads your workouts across the week so that you aren't stacking hard days back to back, and an extra session changes that balance.
In a recovery week or a planned easy week, resist the urge. A short 15-minute workout for busy dads is a better add-on than a heavy one if you do.
How do you keep your changes?
The app doesn't save the plan. If you refresh the page, it's gone. Once the week looks the way you want it, copy it or download it, then keep it in your notes or document. If you shuffle the week after tweaking, you'll start over, so shuffle first and tweak second.
FAQs
Will Find a workout show me kit I don't have?
It shows all workouts and flags any kit you didn't pick, so you can see at a glance whether a workout suits your setup.
Is there a button to skip a day?
"Make rest day" does that job. It turns a workout day into a rest day.
Do rest days still get steps and stretching?
Yes. Every day recommends 10,000 steps, adjustable per day, and rest days suggest about 10 minutes of stretching.
The bottom line
The plan is a starting point, not a contract. Swap, search, rest or add as your week demands, then copy it before you close the page. Build your weekly plan.
Go train, FATBOY.
This article is general information, not medical advice. Train at your own risk. If you have a health condition, take medication or are unsure whether exercise or a diet change is right for you, talk to your doctor first.
- weekly plan
- customise
- workout swap