Most apps give you a fixed list of exercises for each day. Frame gives you guardrails instead: you decide in the gym what to train, and Frame checks whether you hit your volume.

The building blocks

• Plan: your program, for example a 4-day upper/lower split. You can have several plans and switch between them.
• Training day: one session in your plan, for example Upper A.
• Block: a group of exercises inside a day, usually one muscle group, for example Chest. A block has a target such as 2–3 exercises.
• Pool: the exercises inside a block. These are your options, not a to-do list.
• Exercise targets: each pool exercise has a number of sets, a rep range and a rest time.

In the gym

When you start a training day, Frame shows your blocks and their pools. Pick whatever fits today: the bench is taken, so you go for dumbbell press instead. Frame counts how many exercises you did per block and how many sets you finished, no matter which path you took.

Example

A Chest block with a target of 2–3 exercises and a pool of five:

• Bench press
• Incline dumbbell press
• Machine chest press
• Cable fly
• Dips

Monday you do bench press and cable fly. Thursday you do incline dumbbell press, machine press and dips. Both workouts meet the target.

Optional workout target

On top of the blocks, a training day can have a target for the whole workout: exercises per workout and sets per workout. Without one, Frame shows the range your blocks allow.

Finishers

Mark an exercise as Finisher to give it an End badge, for example abs or a final isolation exercise. That way you know what belongs at the end of the session.

The plan is orientation, not a script. Frame warns you before finishing if a target is still open, but you can always finish anyway.