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Training Guide

Workouts, plans and splits, the AI split creator, progress.

11 min read · Updated December 29, 2025

On this page

Welcome to your complete guide for the Training features in AtomFitness. This guide walks you through everything from browsing exercises to creating AI-powered workout splits and tracking your progress.

📖 New to AtomFitness? See the Getting Started Guide for onboarding, the 7-day trial and account setup.

Training Tab Overview

The Training tab is your home base for everything workout-related. It has four main sections:

TabWhat's There
ScheduleYour active training split and upcoming workouts
SplitsAll your training programs
WorkoutsIndividual workout templates
ExercisesComplete exercise library

Quick Navigation

  • Start a workout: Go to Schedule → tap today's workout → Start
  • Browse exercises: Go to Exercises tab → search or filter
  • Create something new: Use the + button in any section

Exercise Library

The Exercise Library contains hundreds of exercises with detailed instructions, images, and muscle targeting information.

Browsing Exercises

  1. Open the Training tab
  2. Select the Exercises tab at the bottom
  3. Scroll through exercises or use search

Searching & Filtering

  • Search: Type an exercise name in the search bar
  • Muscle Filter: Tap the muscle icons to filter by target muscle
  • Equipment Filter: Filter by what equipment you have (barbell, dumbbell, machine, etc.)
  • Saved Only: Toggle to show only your bookmarked exercises
  • Custom Only: Toggle to show only exercises you've created

Saving Favorites

Tap the bookmark icon on any exercise to save it to your favorites. This makes it easy to find exercises you use often.

Exercise Details

Tap any exercise to see:

  • Step-by-step instructions
  • Tips for proper form
  • Primary and secondary muscles worked
  • Equipment needed
  • Video reference (if available)
  • Your personal stats for this exercise

Creating Custom Exercises

Can't find an exercise? Create your own:

  1. Tap the + button in the Exercises tab
  2. Enter the exercise name
  3. Select the primary muscles worked
  4. Choose the data type (Strength, Cardio, Stretching, etc.)
  5. Optionally add:
    • Equipment type
    • Secondary muscles
    • Written instructions
    • Form tips
    • A photo or video URL
  6. Tap Save

Your custom exercises appear alongside the standard library and can be added to any workout.

Creating Workouts

A workout is a collection of exercises you'll do in a single session.

Creating a New Workout

  1. Go to the Workouts tab
  2. Tap the + button
  3. Enter a workout name (e.g., "Push Day", "Upper Body Strength")
  4. Select a category (Push, Pull, Legs, Full Body, etc.)
  5. Tap Add Exercises
  6. Search and select exercises from the library
  7. Tap Done when finished adding exercises

Editing Exercises in a Workout

After adding exercises, you can:

  • Reorder: Press and hold the drag handle (≡) to move exercises up or down
  • Remove: Tap the X button to remove an exercise
  • Edit Sets/Reps: Tap an exercise to customize the default sets and reps

Setting Default Sets & Reps

When you edit an exercise in your workout, you can set:

  • Number of sets (e.g., 4 sets)
  • Target reps per set (e.g., 10 reps)

These become your starting template when you actually do the workout.

Adding a Playlist

Connect your workout to a Spotify playlist:

  1. In the workout editor, tap Add Playlist
  2. Select a playlist from your Spotify library
  3. The playlist will auto-play when you start this workout

Workout Categories

Organize your workouts with categories:

  • Push
  • Pull
  • Legs
  • Upper Body
  • Lower Body
  • Full Body
  • Cardio
  • Core
  • Custom (create your own)

Creating Training Splits

A training split is your weekly training schedule — which workouts you do on which days.

What is a Split?

A split organizes your workouts across the week. Common examples:

  • Push/Pull/Legs: 3 different workouts, repeat twice weekly
  • Upper/Lower: Alternate upper and lower body
  • Full Body: Same full-body workout 3x per week
  • Bro Split: Different muscle group each day

Creating a Split Manually

  1. Go to the Splits tab
  2. Tap the + button
  3. Enter a split name (e.g., "4-Day Upper/Lower")
  4. Tap Add Workout to add workouts to your schedule
  5. Select from your existing workouts
  6. Use the moon icon to add rest days
  7. Drag to reorder days
  8. Tap Save

Day Order

The order you add workouts determines the day sequence:

  • Day 1: First workout added
  • Day 2: Second workout added
  • And so on...

Rest days count as days in your split (e.g., a 7-day split with 4 workouts and 3 rest days).

Activating a Split

To make a split your active training schedule:

  1. Go to the Splits tab
  2. Tap the split you want to use
  3. Tap Activate

Your active split appears in the Schedule tab, showing you what workout is planned for each day.

Editing a Split

  1. Tap the split to open it
  2. Tap Edit
  3. Make your changes (reorder, add, remove workouts)
  4. Tap Save

AI Split Creator

Let AI design a personalized training program based on your goals, experience, and available equipment.

How It Works

The AI Split Creator asks you a few questions, then generates a complete training split with:

  • Optimized workout structure
  • Exercise selection based on your equipment
  • Appropriate volume for your experience level
  • Proper rest day placement

Using the AI Split Creator

  1. From the Training tab, tap Create with AI (or find it in the Splits section)
  2. Answer each question:

Step 1: Fitness Goal

Select your primary training goal:

  • Build Muscle — Maximize muscle growth (hypertrophy)
  • Get Stronger — Focus on strength and power
  • Lose Fat — Burn fat while maintaining muscle
  • General Fitness — Improve overall health
  • Athletic Performance — Enhance speed and power

Step 2: Experience Level

Be honest — this affects workout complexity and volume:

  • Beginner — Less than 1 year of training
  • Intermediate — 1-3 years of consistent training
  • Advanced — 3+ years of serious training

Step 3: Training Days

How many days per week can you train?

  • Choose between 2-7 days
  • More isn't always better — recovery matters!

Step 4: Session Duration

How long are your typical workouts?

  • 30 minutes — Quick and focused
  • 45 minutes — Balanced session
  • 60 minutes — Standard workout
  • 90 minutes — Extended training

Step 5: Equipment

What equipment do you have access to?

  • Full Gym — Barbells, machines, cables
  • Home Dumbbells — Dumbbells and basic equipment
  • Bodyweight Only — No equipment needed
  • Resistance Bands — Bands and bodyweight

You can select multiple options.

Step 6: Additional Information (Optional)

Tell the AI about:

  • Injuries or Limitations — Bad knees? Shoulder issues? Enter them here
  • Special Requests — Want more back work? Prefer certain exercises?

Generating Your Split

After answering all questions:

  1. Tap Create
  2. Wait while the AI generates your program (about 15 seconds)
  3. Review the generated split

Reviewing Your AI Split

The preview shows:

  • Split name
  • Each workout day with exercises
  • Sets and reps for each exercise
  • Rest day placement

You can:

  • Edit the name — Tap the name field to customize it
  • Regenerate — Not happy? Tap Regenerate for a different version
  • Save — Tap Save Split to add it to your library

Usage Limits

AI generation runs on a paid model, so it has a weekly limit: 10 generations a week, shared between the split creator and the workout creator. The limit is counted on the server, so it is the same on every device you sign in on.

Check the badge at the top to see how many you have left this week.

Active Workout Session

This is where the magic happens — tracking your sets, reps, and weights in real-time.

📖 For detailed documentation, see the Active Workout Guide which covers plate calculators, warmup generators, Live Activity, and more.

Starting a Workout

There are several ways to start:

  1. From Schedule: Tap today's workout → Start
  2. From Workouts: Select a workout → Start Workout
  3. From Splits: Select a split → Choose a workout → Start

The Workout Screen

When you're in a workout, you'll see:

  • Progress Bar — Shows how far through the workout you are
  • Current Exercise — The exercise you're on
  • Set Counter — "Set 2 of 4"
  • Completed Sets — Cards showing what you've already done
  • Input Fields — Weight, reps, and RPE

Logging a Set

  1. Enter the Weight (use +/- buttons for quick adjustments)
  2. Enter the Reps you completed
  3. Optionally set RPE (how hard it felt, 1-10)
  4. Tap Complete Set

Smart Features

The app learns from your history to help you train smarter:

  • Auto-Fill Weight: Automatically suggests weight based on your last session
  • Progressive Overload Suggestions: The lightbulb icon shows when you might be ready to increase weight (see Progressive Overload Guide)
  • Personal Record Alerts: A trophy icon appears when you hit a new PR!

Quick Actions

While training, you have quick access to:

  • History — See your past performance on this exercise
  • Drop Set — Reduce weight for extended sets
  • Failure — Mark a set where you couldn't hit target reps
  • Notes — Add notes about the set

Rest Timer

After completing a set:

  • A rest timer automatically starts
  • Shows countdown and what's next
  • Skip if you're ready sooner
  • Customize rest duration in settings

Use the bottom bar to:

  • Exit — End workout early (with confirmation)
  • Exercises — View and navigate between exercises
  • Stats — See workout stats so far
  • Finish — Complete the workout

Pausing a Workout

Need a break?

  • Tap pause to stop the clock
  • Your progress is saved
  • Resume when ready

Workout Completion

Finish strong! When you complete a workout, you'll see a celebration screen.

What You'll See

  • Confetti Animation — You earned it!
  • Performance Score — Based on volume, consistency, and PRs
  • Workout Stats:
    • Total duration
    • Sets completed
    • Total volume lifted
    • Personal records achieved
    • Muscle groups worked

Performance Messages

Your score determines the message:

  • 90+: "Legendary Performance"
  • 80+: "Outstanding Work"
  • 70+: "Great Job"
  • 60+: "Solid Session"

Capturing the Moment

Add a Photo: Tap to capture a post-workout selfie or progress photo. Photos are saved with your workout record.

Add Notes: Record how you felt, any observations, or notes for next time.

After Completion

  • View Details: See the full breakdown of every set
  • Share: Share your workout to social media
  • Done: Return to the main screen

Tracking Your Progress

Exercise Stats

View your performance on individual exercises:

  1. Go to Training → Exercises tab
  2. Tap an exercise
  3. View your stats:
    • Personal records
    • Recent history
    • Volume trends
    • Progress charts

Or access dedicated stats:

  1. Go to the Stats section
  2. Select Exercise Stats
  3. Search for any exercise
  4. See your complete history

Workout History

See all your past workouts:

  1. Go to Training
  2. Tap Workout History
  3. Browse by date
  4. Tap any workout to see the full session details

Each history entry shows:

  • Date and time
  • Workout name
  • Duration
  • Total sets
  • Performance score

Personal Records

PRs are tracked automatically! You'll see:

  • Trophy icons during workouts when you hit a PR
  • PR history in exercise stats
  • A running count of total PRs

Tips & Best Practices

Building Effective Workouts

  1. Start with Compounds: Put big exercises (squats, bench, deadlifts) first when you're fresh
  2. Progressive Order: Move from heavy compounds to lighter isolation work
  3. Balance Push and Pull: For every push exercise, include a pull
  4. Don't Overdo It: 4-6 exercises per workout is plenty for most people

Creating Smart Splits

  1. Match Your Schedule: Pick a split you can actually stick to
  2. Recovery Matters: Don't train the same muscles on consecutive days
  3. Be Realistic: A 6-day split means nothing if you can only train 4 days

Using the AI Creator

  1. Be Honest About Experience: Overestimating leads to too much volume
  2. List All Equipment: More options = better exercise selection
  3. Mention Injuries: The AI adjusts around limitations
  4. Regenerate if Needed: Not perfect? Try again with different notes

During Workouts

  1. Trust the Smart Suggestions: The app learns your capabilities
  2. Log Everything: Even failed sets provide valuable data
  3. Use RPE Honestly: It helps the app understand your recovery
  4. Don't Skip Rest: The timer exists for a reason

Tracking Progress

  1. Be Consistent: Log every workout for the best insights
  2. Review Weekly: Check your stats to see progress
  3. Celebrate PRs: They're proof your training is working!
  4. Take Progress Photos: Visual progress is motivating

Frequently Asked Questions

Can I modify an AI-generated split?

Yes! After saving, you can edit the split like any other. Add, remove, or reorder workouts as needed.

How do I change which workout is on which day?

Edit your split and drag workouts to reorder them. The new order becomes your updated schedule.

What happens if I skip a workout day?

Nothing bad! Your split continues from where you left off. The app doesn't judge — life happens.

Can I do a workout that's not in my current split?

Absolutely. Go to the Workouts tab and start any workout, anytime. Your split is a guide, not a requirement.

How do I track cardio?

Create cardio exercises (set data type to "Cardio") and add them to workouts. You can log duration and distance instead of weight and reps.

Can I share my workouts or splits?

Yes! Tap the share button on any workout or split to share it with friends who also use the app.

Getting Help

Having trouble? Here are your options:

  • In-App Help: Look for (?) icons throughout the app
  • Contact Support: Go to More → Help & Support
  • Community: Join our community for tips from other users

Happy training! Remember: consistency beats perfection. Show up, log your workouts, and the gains will follow.

Something wrong on this page? support@atomappstudio.com

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