Workouts and plans are how you build your own training, on the website. A workout is one session you can reuse. A plan lays workouts across weeks. Both are built from the Exercise Library.

To start from something ready-made instead, see Programs.

The exercise libraryLink to this section

Training → Exercise Library holds every exercise GGAB ships, across strength, power, speed, conditioning, mobility, recovery and testing, plus any you add.

• Search exercises… finds an exercise by name or by any nickname it has. "rfess" finds the Bulgarian split squat.
• All, Favorites, Recent and My exercises filter the list. Star an exercise to add it to Favorites.
• Create exercise adds your own. Give it a Name, a Category and How is it measured?, which decides what you fill in when you prescribe it and log it. Advanced options adds equipment, muscles, other names, a demo video and coaching points.

Badminton exercises are yours to make: choose the Badminton category and you can give a drill its own shot pattern and restrictions.

Your exercises are private to you. GGAB's can't be edited, but Duplicate & customize gives you your own copy to change.

Build a workoutLink to this section

1. Go to Training → My Workouts and click New workout.
2. Name it, and add a description if you like.
3. Click Add exercise to pick from the library.
4. For each exercise, set what you want done. The boxes change to suit the exercise: sets, reps, load, RPE and rest for a lift; time, distance or rounds for conditioning.
5. Reorder with the arrows, and remove anything you don't want.
6. Click Save workout, or Save & schedule to put it on your calendar straight away.

Build a planLink to this section

A plan is a shape, not dates: "week 2, Wednesday, lower body". The dates only exist once you schedule it.

1. Go to Training → My Plans and click New plan. You need at least one workout first.
2. Name it, and give it a goal if you like.
3. Set its Length, from 1 to 52 weeks, and what happens when the weeks run out: it ends, or it repeats until stopped.
4. For each week, click + Add workout and pick a workout. Set its day, and a time and note if you want them.
5. Copy week copies the week before, so a block that repeats doesn't need retyping.
6. Click Save plan, or Save & schedule.

When combined with another plan, its exercises go decides where this plan's exercises land when it shares a session with another plan: first (warm-up) or last.

In My Plans, a plan that repeats reads Ongoing with its cycle length, such as "Ongoing · 4-week cycle". Duplicate copies a workout or plan, and Archive removes it from your list.

Schedule a workout or planLink to this section

Click Schedule next to a workout or plan, or Save & schedule in the builder. Then choose how it sits Alongside what's already planned:

Combining only happens on the same day, for sessions still planned, at the same time (or where one has no time). A morning gym session and an evening court session stay two sessions. An exercise is only left out when it's an exact copy of one already there: same exercise, same sets and reps or time.

Then pick the date. For a plan it's Start the plan on, and week 1 runs from the Monday of that week. For a workout it's Do it on. Add a Note if you like, and click Add to my calendar.

A combined session lists what it's built from under Combined from or Includes, with Remove to take one part off. See Inside a session.

In the app, programs are always added as their own sessions. Building and scheduling your own workouts and plans happens on the website.

Scheduling makes a copyLink to this section

Scheduling copies the workout or plan onto your calendar. Editing it afterwards won't change sessions already scheduled, so you can keep improving a template without rewriting your history.

To change sessions you already have, edit them, or ask GGAB to change the plan. See The training assistant.

Plans from a coachLink to this section

If you have a coach, they use the same tools and can assign workouts and plans to you. Those arrive on your calendar with Set by and their name. See Working with a coach.

Related guidesLink to this section

• Training
• Programs
• The training assistant