Everything about plans happens in the Plan tab.

Create a plan

Tap Create your first plan and give it a name. To add another plan later, open Your plans and tap New plan. Only one plan is active at a time. Home and the workout menu always use the active plan.

Choose a schedule

Every plan has a Schedule:

• Flexible: train whenever you can. Frame suggests the next day in order, after the one you finished last. Weekdays are ignored.
• Fixed days: every training day sits on set weekdays. Each weekday can belong to only one day per plan. If you pick a weekday that is already taken, Frame asks whether to move it.

Set Sessions per week to tell Frame how often you plan to train. Home uses it for your weekly goal.

Add training days

Tap Add training day and name it. Drag days to change their order. In flexible plans this order is your rotation. Tap a day to edit it. Rename or delete it from its menu, or swipe it away in the list.

Add blocks

Inside a day, tap Add block, give it a name such as Chest and set Target min and Target max, meaning how many different exercises you want from this block per workout.

Add exercises to a block

Tap Add exercise to pick from the catalog or create your own exercise. For every exercise you can set:

• Sets and the rep range (Reps min and Reps max)
• Rest: keep the default rest or set a custom rest for this exercise
• Finisher: marks the exercise with an End badge

Drag exercises to reorder them within a block. Swipe to remove one.

Workout target (optional)

Set Exercises per workout and Sets per workout for the whole day. Leave them empty and Frame shows the range that your blocks allow.

Deleting a day, block or exercise never deletes your history. Past workouts keep their exercises and sets.