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Create a Base Program

Create a Base Program

How to build a base program from scratch using the Manual method.

A base program is a goal-based template you assign to new clients when they onboard. This guide walks you through creating one from scratch on the coach platform.

When you add a workout you can choose from four build methods — Step-by-step, Freestyle, Manual and From previous. This article covers the Manual method (building a workout yourself from a blank canvas). The other three each have their own guide.

Start a new base program

  1. Open the menu by tapping the ellipsis (the three dots), then select Programs.

  2. You'll land on your current Base Programs. Tap the + icon at the top of the screen.

  3. Give your base program a name. Make the name tie into the program's goal — for example fat loss, maintenance or muscle gain — so it's easy to pick the right one later.

Note: The learning phase length (7, 14, 21 or 30 days) is chosen when you assign the program to a client — not when you create it.

[ Screenshot: naming a new base program ]

Add activities (workouts, strains & recovery)

  1. In the base program, go to Activities and press Adjust, then tap the + icon to open the full library of exercises, strains and recovery.

  2. Choose your build method. For this guide, select Manual to start from a blank canvas, then give the workout a name (for example "Upper Body").

  3. Pick your exercises from the list. Use the filters (equipment, body part, muscles) or the search bar to type an exercise name. You can select multiple exercises at once.

[ Screenshot: the exercise library with filters and search ]

  1. Set the details for each exercise — adjust weight, reps and sets. You can also:

  • build supersets and circuits, and add rep ranges

  • reorder exercises, or add above / add below

  • swap an exercise, remove one, or add a note

[ Screenshot: editing sets, reps and weight for an exercise ]

Set fuel

  1. Go to Fuel and set the hydration amount (in ml).

  2. Set the daily goal (TDEE) to match the program's goal — a deficit for fat loss, maintenance to hold weight, or a surplus for muscle gain.

[ Screenshot: fuel settings — hydration and daily TDEE goal ]

Set journal entries

  1. Open Journal entries and choose what you want tracked for this base program. You can also switch on automatic items (such as steps, sleep, medication and supplements) so they're tracked without the client logging them by hand.

[ Screenshot: choosing journal items and automatic tracking ]

Save your base program

  1. When everything's set, press Create. Your new base program appears in your Base Programs list, ready to assign to clients.

Related Articles

  • Base Programs: Overview

  • Build a workout: Step-by-step

  • Build a workout: Freestyle

  • Build a workout: From previous

  • Assign a base program to a new client