The Hevy app lets you design routines that form a personalized workout program, giving your gym sessions structure while helping you track your progress with each routine.
What is a Workout Program?
A workout program is a structured plan that outlines specific exercises designed to achieve your fitness goals, whether they are focused on strength, endurance, or power. Within this program, you can create routines that break it into smaller, manageable parts, defining how long and how often each exercise should be performed.
Example of a workout Program Weekly Structure:
Push Pull Legs
Day 1: Push
Day 2: Rest day
Day 3: Rest day
Day 4: Pull
Day 5: Rest Day
Day 6: Legs
Day 7: Rest Day
You can create folders in the workout tab to organize your routines in your workout plan.
Create a folder: Tap on the Workout tab > Tap the Folder icon above “Explore” > Name the folder
Tap, hold, drag and drop to move routines from one folder to another
What is a Routine?
A routine is a plan for a workout. A routine will be saved in the routine section of the app for you to complete at any time.
Example Routine: Push Routine
Bench press 3 sets 6-10 reps
Shoulder press 3 sets 6-10 reps
Tricep dips 3 sets 6-10 reps
Chest flies 3 sets 8-10 reps
How to log a routine in the Hevy app?
- Navigate to the workout tab and tap “New Routine”
- Create a routine by adding exercises, sets, and any other details.
Supersets
A superset is two exercises that are performed back-to-back with no rest in between.
Example:
Set 1: Exercise 1 > Exercise 2
Rest
Set 2 Exercise 1 > Exercise 2
Rest
Set 3: Exercise 1 > Exercise 2
You can also use the superset feature to create a giant set, similar to a superset but with three or more exercises.
Example:
Set 1: Exercise 1 > Exercise 2 > Exercise 3
Rest
Set 2: Exercise 1 > Exercise 2 > Exercise 3
Rest
Set 3: Exercise 1 > Exercise 2 > Exercise 3
Rest
How to add supersets into a routine or workout?
1. Add the desired exercises to your workout or routine
2. Tap the three dots at the top right-hand corner of an exercise in the superset.
3. Select the “+ Add to Superset,” and a list of all exercises will appear.
4. Tap the exercise you would like to link to the superset.
5. For the next exercise you would like to add to the superset, tap the three dots at the top right-hand corner of the exercise.
6. Select “+ Add to Superset,” and the list of exercises will appear.
7. Tap one of the exercises already in the superset, and it will add that exercise to the superset.
8. Repeat steps 5-7 to add additional exercises to the superset.
Custom exercises
If an exercise you wish to complete is not currently in the exercise library, you can create a custom exercise.
- Open the Hevy app
- Select the profile tab
- Tap Exercises
- Tap “Create” in the top right-hand corner of the screen
- Add the exercise details (Equipment, Primary and other Muscle groups, Exercise type), and include an image if desired.
- Tap “Save”
Change the set types
Drop Sets
Drop sets are a resistance training technique in which you perform reps until failure, then drop the weight by a specific percentage and continue the reps without rest in between sets.
To add a drop set to a workout, tap the set number, then select ‘D-Dropset’
Important Note: If you add a rest timer to an exercise, the timer will not start if the next set is a dropset.
Warm-up Sets
Warm-up sets are lighter-weight sets used to prepare the body for heavy sets. They give the body the opportunity to warm up and find proper form before completing heavier sets.
To add a warm-up set to a workout, tap the set number, then select ‘W - Warm up set”
Failure Sets
A failure set is a set in which you were not able to complete the final rep; you do as many reps as you can until failure.
To add a failure set, tap the set number, then select ‘F - Failure set’
Important Note: When logging a failure set, log the last completed rep, not the rep that you failed to complete.
Example: You were able to complete 13.5 reps, failing on the 14th rep. You would then log 13 reps.
At this time, you cannot add 0 as a rep value. If you failed on the first rep, you can add 1 or not log the set at all and make a note about the attempt for the next time you workout.