Adjust a program: swap lifts, reorder, or start one from a photo

Open Train, then Programs, and tap your program under Your programs. Tap Edit program on iPhone, or Edit on the web.

Using a template? Tap Use template first. It copies the template into your programs so you can change it.

Tap Swap next to the lift. The list opens on lifts like it, under Similar to and the lift's name, so a dumbbell or machine version is one tap away. Or search for any exercise.

The new lift takes the same place and keeps the sets, reps, rest and note. Weights written for the old lift are cleared, since they wouldn't fit the new one.

Hold the handle next to a lift and drag it into place within its day. On the web you can also use the up and down arrows.

When you're done, tap Save changes. Your next workout from that day starts the new way.

You can change today's workout as you go. Tap the ••• on an exercise for Swap exercise, Move up, Move down or Skip today, or tap Add exercise.

After you tap Finish, a card asks Keep these changes in the day, like Keep these changes in Upper A? Each change is ticked except skipped lifts. Untick anything that was just for today, then:

• Update and the day's name changes that day for next time.
• Save as new keeps the original and saves a new program, like one for a hotel gym. Name it, then tap Save new program.
• Just today leaves your program as it was.

Started from a template? The button reads Save to my programs and saves your own copy with the changes.

Have a plan from a coach, a notebook, a spreadsheet or another app? Open Programs and tap From a photo or notes.

Add photos or screenshots, or paste the plan under Or paste it. Tap Read plan. It takes about 10 to 20 seconds.

The program editor opens filled in with the days, lifts, sets and reps it read. Nothing is saved yet. Check it, fix anything with Swap or the fields, name it, and tap Create program.