Guides
Master your training
Programs, templates, and logging.
Create a Program & Templates
A Program is your training structure over time.
Inside a program you create Days (e.g. Upper A, Upper B, Lower), and each day contains your exercises and set details. Templates let you reuse the same day or workout structure anytime.
What you’ll do
- Create a program
- Add training days (Upper A / Upper B / …)
- Build each day by adding exercises and setting targets
- Edit everything later (any time)
1) Create a Program
- Open Programs tab
- Tap Create Program
- Give it a name (e.g. “Upper/Lower Split”)
- Save
2) Add Days inside the Program
- Open your program
- Tap Create Template
- Name the day (e.g. “Upper A”, “Upper B”)
- Repeat for as many days as you need
3) Build a Day (add exercises)
- Open a day (e.g. “Upper A”)
- Tap Edit
- Click “add exercise”
For each exercise, you can configure:
- Rep range (target range per set)
- RPE / RIR (optional)
- Advanced (optional): intensifiers, ROM, tempo, and other details
4) Add notes (per exercise)
5) Edit anytime (non-destructive)
- Rename program or days
- Reorder exercises
- Update rep ranges, RPE/RIR, or Advanced settings
- Add/remove exercises
- Update exercise notes
Everything can be adjusted later from the Edit screen.
Exercise search (and creating your own)
When adding an exercise, use the search bar:
Tips
- Use consistent day naming: Upper A / Upper B / Lower A / Lower B
- Keep RPE/RIR optional - add it only if you actively use it
- Use notes for cues you often forget (setup, tempo, depth, grip)
Start from a Template
Templates are your planned workouts inside a program (e.g. Upper A, Upper B).
They already include your exercises and targets (rep ranges, optional RPE/RIR, etc.).
1) Start the workout
- Open the Start tab
- Find your Day (Template) in the list
- Tap the Start icon next to the day name
2) What you see during the workout
- Target reps / rep range (planned)
- Last (what you did last time)
- Today (what you’ve logged in this session)
3) Template actions (during the workout)
- Add extra set
- Skip a set
- Delete last logged set
Use these when something changes mid-session.
4) Finish the workout
- review your workout total volume
- optionally add workout notes (for the entire session)
Tap Confirm to save and finish.
5) Resume a workout (if you close the app)
- Continue workout, or
- Discard it (if you don’t need it)
Quick Start
Quick Start is for flexible training days - you don’t need a fixed plan.
Start the workout immediately and add exercises as you go.
1) Start Quick Start
- Open the Start tab
- Tap Quick Start
2) Add exercises during the workout
- Tap Add Exercise
- Search for an exercise and tap to add it
Create your own exercise (instantly)
If you can’t find an exercise: Type the name and create it instantly - no extra setup required.
3) Log sets (same as templates)
- Adjust weight/reps using + / − or tap to type
- Tap ✓ to log a set
- Use the note icon to add exercise notes (optional)
4) Exercise options (⋯)
- Remove exercise (if you added it by mistake)
- Delete last logged set (undo)
- Finish exercise (mark it as done for a cleaner view)
Finishing an exercise helps keep your session organized, especially in longer workouts.
5) Finish the workout
- review your workout total volume
- optionally add workout notes
Tap Confirm to save and finish.
Resume a workout
If you leave the app mid-workout, SetWise keeps it active. Next time you open the app, you can Continue from the prompt on the Programs screen.
Logging sets & notes
Logging works the same whether you start from a Template or use Quick Start.
1) Adjust weight & reps
- Tap + / − for quick adjustments
- Tap the value field to type an exact number
2) Log a set (✓)
3) Edit a logged set (pencil)
- Tap the pencil icon
- Update the set values
- Save
4) Undo mistakes (Delete last logged set)
- Delete last logged set (undo)
This removes the most recent set you logged for that exercise.
5) Skip a set (Templates)
6) Add exercise notes (note icon)
- pain / discomfort
- technique cues
- machine setup
- “form felt off” / “reduce load next time”
These notes help you remember context next session.
Fields are pre-filled automatically based on your previous session. Use Last as a quick reference so you immediately know what weight/reps to aim for today.
