Programs and weight suggestions

What preset programs are there?

Open Train → Program and tap Browse sample programs to see the Program Library. It lists complete programs such as Full Body Foundation, Upper / Lower Balanced, Push / Pull / Legs, Classic 5×5 and Bodyweight Foundations, and you can filter by level and goal. Each includes editable workout templates, progression targets, rest periods and cardio guidance. Open one, tap Use this program, then Set as my program. Your current program is archived, not deleted, and the new templates stay editable. Preset programs are free.

How do I build my own program?

With no program, Train → Program offers Build my program; otherwise choose Change my program. Pick a goal, 2 to 6 training days, your experience and your equipment (Full gym, Home rack + barbell, Dumbbells / bands, or Bodyweight only). Fortior shows the split it recommends and lets you override it. The result comes from your answers, not a language model, so the same inputs give the same program. It replaces your current program, and the templates it created stay in Lifts.

How do I create or edit a template?

Open Train → Lifts, tap +, and choose New template. Add exercises, then open each one to set its sets, rep range, target RIR and Rest after set. Swipe a template to archive it; archived templates stay linked to past workouts and can be restored. Settings → Data → Reset default templates brings back built-in templates you deleted. Every day in a program is an ordinary template, so editing it in Lifts changes the program.

How do I swap an exercise?

During a workout, tap the exercise's three-dot options button and choose Substitute exercise. The Related tab ranks exercises that train the same movement and muscles, best match first, and All exercises searches everything that logs the same way. A substitute is a different exercise, so its history and estimated max are tracked separately, and the swap applies to this session. On Finish Workout, turn on the template update to keep swaps for future workouts. In a template, open the exercise and choose Replace exercise; Undo replacement is available right after.

Why is the suggested weight what it is?

Fortior suggests a weight from your recent completed sets of the same lift, aiming at the planned reps and reps in reserve. On an exercise card, Previous shows what you last did and Training recommendation shows a weight, target reps and RIR. Tap the recommendation to open Why this weight?, which shows the target, how it was chosen, the evidence behind it and the readiness check.

The steps are fixed: estimate your max from past sets (reps plus RIR), restate it at the planned reps and RIR, apply a small readiness adjustment of about 5 percent at most, and round to a loadable step. Fortior AI can explain the target but does not change it.

What do “Estimated from” and “No comparable set yet” mean?

If none of your recent sets fall in the planned rep range, Fortior estimates from other rep ranges and Previous says Estimated from, followed by the set it used. If your own sets are few or old, related lifts can fill in, and the card says so. With no usable history it says No comparable set yet and starts from a conservative beginner estimate, labeled as a starting estimate with no readiness adjustment.

How do I change the weight increments?

Suggestions round to loadable steps: 5 lb (2.5 kg) for most barbell, dumbbell and cable lifts, and 10 lb (5 kg) for machines. To set your own, open Settings → Training controls and choose Show detailed training controls, then go to Training context & targets → Gym & equipment profiles. Add a gym and set its Rounding increment, plate pairs and bar weight. Changing units can also shift a suggestion by one step.

How do I change my equipment?

Choose Change my program in Train → Program and pick a different Equipment option; the new program uses only exercises that equipment allows. For one workout, use Substitute exercise. If you added constraints in the program builder, Suggest swaps for my constraints lists exercise swaps you can accept or ignore. Swaps can change which exercise fills a slot, never your sets, reps or training days.

What if a suggestion feels too heavy or too light?

Treat it as an estimate. Change the weight and log what you actually lift; the next suggestion updates from it. Very high-rep sets and sets you flagged for pain or form breakdown aren't used, and a blank RIR counts as 2. See Progressive overload and your next weight.