Do I have to build a split before I can train?

No. A fresh account already runs a default six-day split, so you can lift on day one without designing anything. The builder is deliberately not part of signup — twenty screens of exercise selection before someone has seen the app is a poor trade, and a split designed before you have trained once is designed from opinion rather than experience.

Where is the training split builder?

On the Workout tab, as a prompt card offering the templates by name, and in Settings under Training Program. Both open the same flow. The prompt disappears once you have chosen a split, including when you open the builder, look at the default and keep it.

What happens if I abandon the builder halfway?

Nothing is written to your program until the final step, so the split you are currently running is untouched. A half-built custom week is saved to disk after every change, so it resumes exactly where you left it and appears as a Resume card on the Workout tab.

Can I add an exercise that is not in the library?

Yes. The exercise field is a text input with suggestions underneath, not a picker with an escape hatch. Type any name and add it. The library exists to save typing and to reuse an existing load history, not to constrain what you do.

Will changing my split lose my logged workouts?

No. Logged sets belong to exercises, not to programs. Changing a split changes what is prescribed going forward; every set you have ever logged stays, and a lift that appears in both the old and new split keeps its full load history and its progression state.

Build or Change Your Training Split in Base

The builder used to sit inside onboarding, which put ten to twenty screens of exercise selection between a new account and the app — before anyone had seen a single thing it does, and with every decision held in memory until the last step, so abandoning at "what are you training on Thursday" threw all of it away.

It lives on the Workout tab now, where the app is already running, the default split is already installed, and a half-built week is saved after every tap.

The practical advice that follows: train the default for a week or two first. A split designed before you have trained once is designed from opinion. A split designed after two weeks is designed from the specific thing that annoyed you.

The two paths

The split builder. Two ready-made splits with the week each produces, or a custom build — and the same chrome as onboarding, so returning six months later feels like the screen you remember rather than a settings form.

A template is two steps: pick it, see the whole week, done.

Custom is a day-by-day build: how many days, then for each day, muscles and then exercises, then a review.

Asking for all seven days' muscles first and then all seven days' lifts would make you hold the whole week in your head. Finishing each day before starting the next is the reason the flow is shaped this way.

The custom flow

Days

Three to six, each option carrying a note on what that count actually buys rather than a rating. More days is not better; it is a different distribution of the same weekly volume.

Muscles per day

Toggles. This decides what the exercise suggestions will offer on the next step.

Exercises

The field is a text input with suggestions underneath, not a picker with an "other" option. That distinction is the whole point of a custom builder: the lift you actually do is "alt pull down", and a flow that makes typing it the fallback path quietly pushes you onto a lift you do not do.

An empty field shows a browser grouped by muscle, so the hundred-odd seeded lifts are discoverable. Search runs through an alias table, so "shoulder press", "lat raise", "RDL", "skullcrusher", "OHP" and "db incline press" all resolve to the right library entry.

That aliasing matters more than it sounds. A missed match reads as "that movement is missing", and the fix people reach for is to type it as a custom lift — which forks a second exercise row with no load history, sending the progression engine back to zero on a lift they have done for years.

Per lift you can set sets, and open a drawer for rep range, rest and load step. Use suggested progression applies sensible defaults for that lift's role, and there is a day-level version that does every lift at once.

Review

The whole week, plus the weekly volume per muscle it produces, plus an explanation of how the split was designed.

That volume readout is the thing to actually look at. It counts every planned set at face value — a plan has no RIR yet — and holds it against the same 12–20 band the weekly volume screen uses, so a draft and a logged week are read on one scale.

Nothing saves until the end

No program row is written until you finish. A builder abandoned on "what are you training on Wednesday" leaves the split you are currently running completely untouched.

A half-built custom week is kept across launches as a draft, and reappears as a Resume card on the Workout tab, with a discard option beside it.

Changing a split does not lose anything

Logged sets belong to exercises, not to programs.

What changes	What happens
The split you run	New prescriptions from the next session
A lift kept in both splits	Full history and progression state retained
A lift dropped	Its history stays; it just stops being prescribed
A lift added	Starts at baseline unless it already has history

That last row is the one worth caring about, and it is why the alias table matters — an added lift that matches an existing exercise inherits years of load history instead of starting from zero.

Common mistakes

Designing a split before training once. Run the default, notice what is wrong, then fix that.

Typing a lift that already exists under another name. Check the suggestions before adding a custom one. "Shoulder press" typed fresh forks a lift the library already has as Overhead Press.

Building six days because six sounds serious. The review screen shows the volume per muscle it produces. Read that rather than the day count.

Ignoring the review screen's volume readout. It is the only place a split's actual dose is visible before you run it for a month.

Assuming an abandoned draft was lost. It is on the Workout tab as a Resume card.

Changing splits every fortnight. Progression needs consecutive sessions on the same lift to have anything to progress. A split changed constantly is a split with no history behind any lift in it.

What to do next

Train the default for two weeks and note the one thing you would change. Then open the builder, make that change, and check the review screen's volume per muscle before you save it.