Resources
Getting the most out of Training Lab
The plan is only as good as what you tell it. You don't need to read this before your first plan, but it explains what each part of the setup changes.
Give an honest profile
Your experience level shapes the whole plan: how it's programmed, which options you can change, and how much technical language the coaching notes use. Rounding it up to unlock more options usually backfires. You get cues and jargon written for someone more advanced, and the workout itself doesn't get any better.
Your days and your split
Pick the days you're free, and Training Lab suggests how to divide them between your activities. Each activity is capped at what your experience level can recover from, so a beginner won't get five running days. If you pick more days than you need, the extra ones stay rest days instead of being filled with sessions you can't recover from.
If you train in a gym and have a few years behind you, you can choose a split: full body, upper/lower, push/pull/legs, Arnold, bro split, or upper/lower plus push/pull/legs. Only the splits that fit your number of gym days are offered. When a split leaves one or two gym days over, those become a mobility, conditioning, or core and weak-points session, depending on your goals.
Splits you can choose
- Full body
- Upper / Lower
- Push / Pull / Legs
- Arnold split
- Upper / Lower + Push / Pull / Legs
- Bro split
Leftover gym days (up to 2) become
- Mobility
- Conditioning
- Core and weak points
Use the Injuries & Issues field for more than injuries
Chronic issues count too: a stiff lower back from a desk job, knees that complain after years of running, anything with no single moment it started. Describe the impact and skip the label. "Sharp pain when I bend past 90 degrees" tells the plan far more than "bad knee".
Vague
“bad knee”
Specific
“Sharp pain when I bend past 90 degrees”
If you describe something that needs a doctor's look first, like chest pain, fainting or a recent surgery, the plan still gets built, but its first warning tells you to get medical clearance before you start.
The note is your one shot to steer the plan
There's no chat and no separate edit step. Your note goes into the same generation as everything else, so be specific: "more leg volume", "keep Wednesday under 30 minutes" and "I hate burpees" all work. If the result still isn't right, generate again with a sharper note.
- “more leg volume”
- “keep Wednesday under 30 minutes”
- “I hate burpees”
Preferences that change your plan
Equipment
Gear type covers your gym days. Home equipment covers home days and HIIT days without a gym. List what you own, because the plan sticks to that list: no pull-up bar means no pull-ups. Wall bars count as a pull-up bar.
Complexity ceiling
Exercise complexity is a hard ceiling. Nothing in your plan goes above the levels you picked, whatever your experience.
Pacing
Rest times and session length set the pacing. If a full session wouldn't fit your time, exercises or sets get cut and your rest stays as set. Heavy lifts in low rep ranges can get more rest than your setting, and the plan says so when that happens.
Swap an exercise instead of starting over
Every plan comes with three free swap rounds, and each round replaces up to five exercises at once. After that, another round costs one token. Swapping is faster and cheaper than a new plan, every replacement is checked against your equipment and injuries, and exercises already in the same session won't come back as options.
- free swap rounds in every plan
- 3
- exercises per round, at most
- 5
- for each extra round
- 1token
Ready for your own plan?
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