Programs.

After onboarding, CheckFit builds a personalized training program based on your goals, experience, and equipment. Each week the program adapts to the feedback you give after sessions.

Six weeks — five weeks of building, then a deload week to recover before the next block.

Generate your next block. It starts from what you actually lifted, so nothing resets — the next six weeks pick up where the last ended.

Yes. Your Programs library holds all of them; one is active at a time and you can switch whenever you want.

Profile → Programs, open the one you want, and make it active. Your Train tab follows the active program.

Yes — open the program and edit its name.

Yes. Open the program to reorder or swap exercises, or adjust on the fly mid-workout with swap, skip, and add.

Where the volume leans. Balanced spreads it evenly; Upper Focus and Lower Focus bias the week toward that half of the body without abandoning the rest.

Swipe left on it in your Programs list.

Big compound lifts run lower ranges where load progresses best; isolation work runs higher ranges where reps are the better lever. The range is the tool, not a suggestion.

Create a new program with your new schedule — it takes about a minute, and your strength numbers carry over.

Within a block, yes — same exercises, harder targets. Repeating the movement is what makes progress measurable.

One six-week cycle: volume and intensity build for five weeks, week six deloads, then the next block starts fresh with heavier baselines.