Workouts and plans

Learn how a PlateLoad session flows from warm-up to finish, including set entry, rest timers, previous sets, and personal records.

Your Program is a structured weekly split with prescribed work. Regeneration refreshes the blueprint; adaptive adjustments fine-tune loads based on how you actually perform.

Each set can capture the variables that matter for that exercise: load, reps, timed work, distance, and set type, with quick edits and undo flows.

Rest timers remind you when to start your next set. They can auto-start after you complete a set and respect supersets.

Supersets group exercises so you move between them with minimal downtime. PlateLoad keeps the order obvious and scrolls the paired work into view.

RPE (rate of perceived exertion) is your honest difficulty rating for a set. It helps the app understand whether prescribed loads were appropriate.

New sets can prefill from how you performed last time, with sensible adjustments when recent sets were very hard or very easy.

PlateLoad celebrates meaningful bests: max weight, rep PRs at a given load, and estimated one-rep max improvements where applicable.

Workouts save locally first. Without internet, you keep logging; when connectivity returns, changes sync in the background with safe retries.

Save proven sessions as reusable templates. Premium includes sharing so another lifter can import your structure instantly.

Programs are assembled from your onboarding inputs: goal, experience, days per week, session length, equipment access, limitations, and preferences.

Regeneration produces a fresh Program version from your current profile. Free accounts include a capped number of generations per month; Premium unlocks unlimited regeneration.

Swap exercises, reorder days where supported, and remove items that do not fit your facility — edits are yours to own before the next regeneration.