Start a block on January 4 Pro
Pick a program and your training days. Start on Monday, January 4. After each good session, the rulebook raises the load.
Training blocks and the rulebook are part of Block Pro: $4.99 a month, or $39.99 a year with a one-week free trial for new subscribers.
Set it up in December
Set up the block before the new year. On Monday, January 4, Today shows the first session.
Open Programs in Plan > Add workouts, or in Today > Settings. Programs that fit About you come first.
Pick a program and tap Start this program.
Set First day to Monday, January 4. Name the block, then tap Start block. With Block Pro, the program becomes a training block.
Check the training days in Edit block: a workout or Rest for each day, Monday first. The program's week comes with it.
Lift. Your first session sets each load. After that, every good session moves the lift up.
Programs have sets, rep ranges and rest, but no loads. The first session sets each load from your heaviest work set, with the call Set.
Miss a day, and the session moves to the next free day of that week. Accept the move, or pick another day.
On iOS 27, the AI trainer (Pro) can move the days or swap a lift for you. Tap Adjust with the trainer on the program's page.
Without Pro, a program starts as a folder of workouts. There is no block, and the loads do not move by themselves.
Good sessions move the bar up Pro
After each session, the rulebook sets your next loads, and Start session saves them. It uses only loads your plates can make.
| 1 | A good lift: all reps, full load, RPE at or under the target RPE. | |
|---|---|---|
| 2 | Every set a good lift: the load goes up a step.10 lb or 5 kg for a big lower-body lift, 5 lb or 2.5 kg for any other lift. In a rep range, a rep comes first. | +10Reps +1 |
| 3 | Any red lamp: same load next time. | Hold |
| 4 | A second red lamp in a row at the same load: reset about 10% and build back. | Reset |
| 5 | Deload week: a lighter bar and fewer sets.Start saves the step earned before it. | Deload |
Pick one of 21 programs
Each program comes from the research cards in the app, with its sources. About you puts the best fit for your goal and your week first.
| Program | Days a week | Weeks | Equipment |
|---|---|---|---|
| Upper Lower 4Four days: two upper, two lower. Each muscle twice a week with 10 to 16 hard sets.Full gym | 4 | 6Deload in week 6 | Full gym |
| Upper Lower BaseFour shorter days for newer lifters: two upper, two lower, two or three sets per lift.Full gym | 4 | 6 | Full gym |
| Full Body 3Three full-body days, each with a squat or hinge, a press, a pull and two smaller lifts.Full gym | 3 | 6Deload in week 6 | Full gym |
| Full Body 2Two full-body days a week. Enough to build and keep muscle with a busy schedule.Full gym | 2 | 8 | Full gym |
| Push Pull Legs 3Push, pull and legs on three days. Each session goes deep on its muscles.Full gym | 3 | 6Deload in week 6 | Full gym |
| Push Pull Legs 6Six days: push, pull and legs twice a week, with a heavier and a lighter version of each.Full gym | 6 | 6Deload in week 6 | Full gym |
| Five Day HybridUpper and lower early in the week, then push, pull and legs. Each muscle twice a week.Full gym | 5 | 6Deload in week 6 | Full gym |
| Torso Limbs 4Torso days train chest, back and shoulders; limb days train legs and arms. Four days, each muscle twice.Full gym | 4 | 6Deload in week 6 | Full gym |
| Lower Focus 4Four days with extra glute and leg work: three lower-body slots and one full upper day.Full gym | 4 | 6Deload in week 6 | Full gym |
| Full Body 45Three full-body days in about 45 minutes, with lifts paired in supersets.Full gym | 3 | 6 | Full gym |
| Health Base 2Two easy-to-learn days with machines and simple free weights. For newer and older lifters.Full gym | 2 | 8 | Full gym |
| Novice Strength 3Three full-body days built on the squat, bench press, deadlift and overhead press. Load goes up almost every session.Home gym | 3 | 8 | Home gym |
| Strength Upper Lower 4Four days: a heavy and a lighter day for upper and lower body. Low reps on the main lifts, moderate reps on the rest.Full gym | 4 | 6Deload in week 6 | Full gym |
| Three Lift Base 4Four days for squat, bench press and deadlift strength, with close variations and accessories.Full gym | 4 | 8Deload in week 4 | Full gym |
| Strength and Size 4Two heavy days for strength and two moderate days for size.Full gym | 4 | 6Deload in week 6 | Full gym |
| Heavy Medium Light 3Three full-body days: one heavy, one moderate, one light. For lifters past the beginner stage.Home gym | 3 | 6Deload in week 6 | Home gym |
| Home Gym Full Body 3Three full-body days for a rack, a barbell, a bench, dumbbells and a pull-up bar.Home gym | 3 | 6Deload in week 6 | Home gym |
| Home Gym Upper Lower 4Four days for a home gym with a barbell, a rack, a bench, dumbbells and a pull-up bar.Home gym | 4 | 6Deload in week 6 | Home gym |
| Dumbbell Full Body 3Three full-body days with only dumbbells and a bench.Dumbbells | 3 | 6 | Dumbbells |
| Dumbbell Upper Lower 4Four days with dumbbells and a bench: two upper, two lower.Dumbbells | 4 | 6Deload in week 6 | Dumbbells |
| Bodyweight and Bands 3Three full-body days with bodyweight, a pull-up bar and resistance bands.Bodyweight and bands | 3 | 6 | Bodyweight and bands |
Short answers
Do I need Block Pro?
For the training block and the rulebook, yes. Pro Yearly starts with a one-week free trial for new subscribers. Without Pro, you can still log every session.
Can I start on another day?
Yes. You pick the first day. A block counts its weeks from that day.
Which program fits me?
Fill in About you. It is free. Programs that fit your goal, your level, your days and your time come first.
What if my gym has no small plates?
The rulebook picks the next load your plates can make. Tell the Block app your plates in Today > Settings > Your gym.