Workout builder
Pick exercises for each training day in your week, filtered to the muscles that day already covers, or browse anything you want.
Tip: to keep a copy, choose Save as PDF on the print screen (iPhone: tap Share, then Save to Files).
One page per training day, a column for each week to log your sets and watch the numbers climb. Tap a week to mark it as a deload or reload, the same as the Periodization Overview; the suggested weeks come from there.
This is the same week as the Workout Schedule Builder, so a change on either page shows up on both.
Sets and reps are yours to fill in (or leave blank), this tool doesn't prescribe numbers, same as the exercise library it pulls from. The quick picks are just common schemes to save typing.
Grouping exercises into supersets or tri-sets isn't here yet, that's a planned next step. For now, everything you add to a day is just a plain list.
Your week and picks are saved in this browser only. The week is shared with the Workout Schedule Builder, so you can set it up on either page. If a day's workout type changes after you've picked exercises for it, you'll be asked whether to keep or clear them.
This is general information, not personalized medical or training advice. Check with a doctor before starting a new exercise program, especially with an existing injury or medical condition.