Building programs — Docs

Type rdl 3x8@60 into the web builder and press Enter. Metric adds three sets of eight RDLs at 60. A program is a saved workout like this. Build it once, on the web or in Metric Lift, and start it from the Workout tab whenever you train.

Some menus in Metric Lift call a program a template. Edit template and Delete template act on the same program.

On Free, you keep 2 programs active at a time. Archive a finished block to make room for the next one. Pro, Ultra and Family keep as many active programs as you need.

Build on the web

Select Programs in the sidebar.
Click New program.
Name your program.
Type each exercise into the field at the bottom of the list.
Click Done.

Your programs sync to Metric Lift.

Type to add an exercise

The field says Type to add an exercise. Press A or / anywhere on the page to jump to it.

Type the exercise name, then the sets, reps and weight after it:

rdl 3x8@60

Metric picks the exercise that matches rdl. It creates 3 sets, with 8 reps and a weight of 60 in each.

The format. Write name sets x reps @ weight.

You type	Metric adds
`rdl 3x8`	3 sets of 8 reps
`rdl 3x8@60`	3 sets of 8 reps at a weight of 60
`back squat 3x5 at 100`	3 sets of 5 reps at a weight of 100
`bench press 4 × 6 @ 82.5`	4 sets of 6 reps at a weight of 82.5

Use x or × between sets and reps.
Use @ or at before the weight.
Use a point or a comma for decimals. 60.5 and 60,5 both work.
Type a space before the sets. Spaces around x and @ are optional.
Type the sets and reps to add a weight.

Weight uses your unit. Type the number only. Metric uses the unit in your account settings. If your setting is kg, @100 means 100 kg.

Pick the right exercise. Metric shows the closest matches as you type, with the top match selected.

Press the arrow keys to pick a different match.
Press Enter to add it.
Press Tab to complete the exercise name. Then type the sets, reps and weight.
Press Esc to clear the field.

After you add an exercise, the field clears and waits for the next one.

Short forms work. Use db for dumbbell, bb for barbell and kb for kettlebell. Metric matches words in the exercise name, so rdl finds every exercise with RDL in its name.

If your exercise is not in the library. Metric shows Create custom with your text. Click it, or press Enter when nothing in the library matches. Choose a type and click Create. Metric adds the exercise with one empty set. Add its sets, reps and weight after. See Custom exercises.

How the field behaves:

Each Enter adds one exercise.
If the exercise is already in your program, Metric jumps to it instead of adding it twice.
Shorthand creates up to 20 sets.
Metric fills the fields the exercise uses. Distance and time exercises have their own fields.

To browse instead, click Browse exercise library. Search or filter by type, then click an exercise to add it.

Edit sets

Click an exercise card to open its sets.

Click Add set to add a set.
Click + at the top of a column to add a field. Choose Weight, Distance, Duration, Reps or RPE.
Click + Exercise note to add a note for your athlete. For example, “Rest 3 min”.
Click + Coaching notes under the program name to add notes for the whole program.
Drag the exercise name to reorder.
Click X on a card to remove the exercise.

Build supersets

Add your exercises first. Then drag one by its name onto the middle of another, and the two join in a superset bracket. Superset notes show on the web only. See Supersets to name, move and split them.

Metric saves your program as you work. The header shows Draft, Saving… or Saved. Click Done to finish.

To send the program to your athletes, click Share. Switch on Share with entire team, or pick athletes under Share with athletes. Click Save. See Sharing programs with your team.

Manage your programs

The Programs page lists every program. Open the ⋯ menu on a row to Edit, Duplicate, Share, Archive or Delete it.

Build on your phone

Three paths:

From scratch — on the Workout tab, tap Create a program in the Programming section. In the Program builder, tap Add exercises, name your program and tap Save program.
From a workout — on Pro or Ultra, tap Finish workout, then Save and end workout. Choose Save workout & create program.
From a past workout — open History, tap ⋯ on the workout card, then Save as program.

To make a superset in the builder, press and hold an exercise card and drag it onto another. See Supersets.

To start a program, or to repeat a past workout without saving it, see Logging a workout.

What a program holds

The exercises and their order.
Supersets, with their names and notes.
Each set’s planned weight, reps, duration or distance, and RPE.
Exercise notes and coaching notes.

A program holds the plan only. The sets you record from it save to your history, not into the program.

Edit a program

On the Workout tab, tap ⋯ on a program card, then Edit template. Add, remove or reorder exercises, and change sets, reps and loads. Save.

The change applies the next time you start a workout from the program. A workout in progress and your history do not change.

Name your programs

Names that stay clear months later:

By day: “Monday: Squat”, “Wednesday: Bench”.
By focus: “Heavy Lower”, “Volume Upper”, “Speed Squat”.
By block: “Block 1: Hypertrophy”, “Block 2: Intensification”.

Archive or delete a program

Archive. Tap ⋯ on a program card, then Archive template, to park an old block. An archived program keeps its history and does not count toward the 2 active programs on Free. See Subscriptions.
Move to Free. If you leave a paid plan, Metric archives all but your 2 most recently used programs. Nothing is deleted. After you subscribe again, tap ⋯ on an archived program, then Unarchive template.
Delete. Tap ⋯ on a program card, then Delete template. Workouts you already ran from it stay in your history.