Workout Documentation & Features
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The Basics
Workout templates and logs are key pieces of Worked Out Fitness that although similar, serve different purposes. Workout templates are copyable outlines of a workout that you do regularly, while workout logs are specific occurences of a workout that was actually performed.
All users can create unlimited workout logs, but free users are limited to 3 custom workout templates. They can, however, still use as many popular premade workout templates as they like.
As with many other parts of the Worked Out Fitness UI, most actions are found in the dropdown menus of the header buttons. For workout logs, there are two types of header buttons, the workout button and the exercise button. The text on the workout button is the name of the workout and the text of the exercise button is the selected exercise. The workout button dropdown contains actions that apply to the workout, while the exercise button dropdown contains actions that apply specifically to that exercise.
Workout templates have an additional header button, the scheme button. This is because workout templates can have multiple schemes, one of which is later chosen when that template is added to a workout log.
Feature List
Click the workout button to open its dropdown and then click the Add Exercise option. This will open a modal in which you can select what exercise you'd like to add and what metrics you would like to record. Exercise selection is searchable and the metrics you can choose from are filtered by the exercise selection. Click the Submit button at the bottom right corner of the modal to finalize adding the exercise. It will be added below all exercises currently in the workout log.
Click any exercise button in the group you'd like to add another exercise to and then click the Add Grouped Exercise option. Fill in the modal just as you would when adding a new ungrouped exercise. It will be added below all exercises currently in the group. Groups are used to indicate circuits or supersets.
Each group and each exercise has a drag and drop handle in their top right corner. To change their order, simply click and hold the handle and then drag the exercise into the desired spot. Drop the exercise by releasing your click. Groups can be reordered within the workout, while exercises can be reordered within their group.
Rather than adding exercises individually, you can add an entire workout template. This will copy all of the workout template's information and add it to the workout template or log you're working on. To do this, you'll need to have created a custom workout template or have favorited a popular template found in the Search section.
Click the workout button and select the Add Workout Template option. This will open a modal where you can select which workout template you want to add. Click Submit to finalize adding it. Its exercises will be added below any existing exercises.
The workout information (name, date, etc), any group's information(rounds, time), and any exercise's information (selected exercise, metrics) can all be edited. You can edit the workout's information by clicking the Edit Workout Info option in the workout button dropdown. You can edit an exercise's information or the group that it's in by clicking the appropriate option in the exercise button dropdown.
Schemes can be edited by clicking the Edit Scheme button in their dropdown menu. Sets cannot be edited. If you need to edit a set, delete it and add/log a new one with your edits.
A scheme is a collection of sets, ie 3 sets of 5 reps and 1 set of 8 reps. When creating a workout template, each exercise can have multiple schemes which makes the template much more reusable. For example, if all the exercises are the same, but instead of 3x5, you want to do 5x10, all you have to do is add another scheme rather than creating an entirely separate workout template.
Additional schemes are added by selecting the Add Scheme option of the exercise button in a workout template. When a template with multiple schemes is added to a workout log, each scheme is displayed as an option and you can select which scheme you want by clicking its link.
The scheme you select displays what you should be doing for that exercise.
Each piece of the workout can be deleted, and doing so deletes every piece within it. For example, deleting an exercise will delete all of its sets and deleting a workout will delete every group, exercise, and set within it.
All pieces other than sets can be deleted by selecting their delete option from the appropriate dropdown button. Sets can be deleted by selecting the Delete Sets option of their exercise button's dropdown, which opens a modal in which sets can be deleted individually by clicking the X button alongside them.
It's often helpful to know what you did the last time you performed an exercise. The Show Previous feature finds the most recent time you've performed the exercise, as well as the best match and displays it inline.
The most recent time will not display if it is the same as the best match. The best match is determined by looking for instances of that exercise within the past two months that best match on workout name and scheme name.
When creating a workout template, it's common to use a % of your estimated max or training max. When adding a workout template with these recorded to a workout log, it automatically adds your preferred unit of weight and calculates the amount of weight you should be lifting.
Your estimated max is automatically calculated from workout logs and cannot be manually entered. You can, however, set your training max manually. To do so, navigate to that exercise data page by clicking the exercise button and selecting the History option. This will open the data page where you can click the Set Training Max link in the Recent Stats section to set your training max.
There's a built in plate calculator modal that can be accessed by the Plate Calculator option of the workout button's dropdown. Simply enter your bar weight and the total weight and it will tell you how many of each plate to put on each side.
Your historical data as well as each exercise's Search page are easily accessible as an option in its dropdown menu. Click Exercise Data to look at all your past data for that exercise or click Exercise Info to see its Search page with instructions for proper form, standards, and more.
When creating a workout template, you can select alternate exercises. These exercises, as well as the primary exercise, are shown as chooseable options when copied to a workout log. This makes workout templates much more reusable.
Most exercises you log will automatically calculate advanced statistics for you like a performance score and work score. These stats are shown alongside each set you log. Calculating these statistics requires you to fill in your height, weight, and age on the Health Data page, so be sure to do so if you'd like them.
