Brisk Incline Walk
Cardio
Target: Cardiovascular endurance
Default: 35-45 min zone 2
Keep pace where you can still talk in short sentences.
Workout Planner
Exercise Library + Monthly Planner
Build reusable subtype plans and assign them to calendar days.
1. Exercise Library
Store all exercises once, organized by subtype.
Burpees
Cardio
Target: Full body, heart rate
Default: 4 x 12 reps
Land softly and keep your core braced.
Jumping Jacks
Cardio
Target: Full body conditioning
Default: 4 x 45 sec
Rest 20 sec between sets.
Kettlebell Swings
Cardio
Target: Posterior chain, conditioning
Default: 4 x 20 reps
Drive from hips, not from arms.
Low-Impact Intervals
Cardio
Target: Aerobic base
Default: 10 x 1 min hard / 1 min easy
Use bike, rower, or elliptical.
Mountain Climbers
Cardio
Target: Core, shoulders, conditioning
Default: 4 x 30 sec
Keep hips low and steady pace.
Dead Bug
Core
Target: Deep core stability
Default: 3 x 10 / side
Press lower back lightly into floor throughout.
Hanging Crunches
Core
Target: Upper abs, hip flexors
Default: 3 x 10-12
Exhale as you crunch to keep abs engaged.
Leg Raises
Core
Target: Lower abs, hip flexors
Default: 3 x 10-12
Lower slowly and avoid swinging.
Side Plank Hold
Core
Target: Obliques, glute medius
Default: 3 x 30-45 sec / side
Keep hips stacked and straight line from head to heel.
Back Squat
Lower Body
Target: Quads, glutes
Default: 4 x 6-8
Control depth and drive up explosively.
Deadlift
Lower Body
Target: Hamstrings, glutes, lower back
Default: 3 x 5
Keep lats tight and bar close to body.
Farmer Carry
Lower Body
Target: Grip, traps, core
Default: 4 x 30-45 sec walk
Walk tall and avoid torso sway.
Leg Press
Lower Body
Target: Quads, glutes
Default: 3 x 10-12
Avoid locking knees at the top.
Romanian Deadlift
Lower Body
Target: Hamstrings, glutes
Default: 3 x 8-10
Push hips back and keep a slight knee bend.
Assisted Pull-Ups
Upper Body
Target: Lats, upper back, biceps
Default: 3 x 6-10
Use assistance to stay in full range and clean reps.
Bench Press
Upper Body
Target: Chest, triceps
Default: 4 x 6-8
Keep shoulder blades retracted. Rest 90 sec.
Bent-Over Row
Upper Body
Target: Upper back, lats, biceps
Default: 4 x 8-10
Neutral spine and controlled lowering.
Incline Press
Upper Body
Target: Upper chest, shoulders
Default: 3 x 8-10
Smooth tempo. Stop 1-2 reps before failure.
Shoulder Press
Upper Body
Target: Shoulders, triceps
Default: 3 x 8-10
Brace core and avoid low-back arching.
2. Plan Templates
Create reusable plans per subtype and pick exercises from library.
Templates
Editing: Cardio Plan
Subtype: Cardio
Auto-generated from legacy exercises.
1. Brisk Incline Walk
Target: Cardiovascular endurance
Sets/Reps (default): 35-45 min zone 2
Notes (default): Keep pace where you can still talk in short sentences.
2. Jumping Jacks
Target: Full body conditioning
Sets/Reps (default): 4 x 45 sec
Notes (default): Rest 20 sec between sets.
3. Burpees
Target: Full body, heart rate
Sets/Reps (default): 4 x 12 reps
Notes (default): Land softly and keep your core braced.
4. Kettlebell Swings
Target: Posterior chain, conditioning
Sets/Reps (default): 4 x 20 reps
Notes (default): Drive from hips, not from arms.
5. Low-Impact Intervals
Target: Aerobic base
Sets/Reps (default): 10 x 1 min hard / 1 min easy
Notes (default): Use bike, rower, or elliptical.
6. Mountain Climbers
Target: Core, shoulders, conditioning
Sets/Reps (default): 4 x 30 sec
Notes (default): Keep hips low and steady pace.
3. Monthly Calendar Planner
Assign a subtype template to a specific date. Sessions are snapshotted.
Selected Day: 2026-02-19
Snapshot of scheduled sessions for this day.
No scheduled sessions for this day.