Block programming allows you to break up your workouts into different sections or blocks, giving you additional customization options beyond just grouping exercises into supersets.
Types of Blocks
There are now three different types of blocks available: Normal, Superset, and Circuit.
1. Normal Blocks
Normal blocks are just like any regular workout where you complete all sets of each exercise before moving to the next exercise.
Since this is a Normal block, you would complete all three sets of bench press and the required rest before moving on to the deadlift exercise.
After you finish all three sets of deadlift and the rest prescribed, you would move on to your push-ups.
2. Superset Blocks
Superset blocks (indicated by the blue background) call for completing one set of each exercise in the superset before starting over from the beginning.
Since this is a Superset block, you would complete one set of each exercise in order: bench press, deadlift, push-up.
You would then rest the required amount and start again for set two. Repeat one more time for set three.
3. Circuit Blocks
Circuit blocks (indicated by the green background) are similar to Superset blocks, but they allow for a time per round requirement for each exercise in a set.
Since this is a Circuit and includes a specific time for each round of one minute and 30 seconds, you would complete:
- 30 seconds of mountain climbers,
- Followed by a 30-second plank, and
- End with 30 seconds of push-ups
You can now add custom titles for all block types, so it’s easy to separate different portions of a workout.
The Block titles will show as Block A, Block B, and Block C by default. If you do not edit the default block titles, then no title will be shown.
To change the Block title, just click the “edit” link and enter the title you want, then click “done.”
Your block titles will be shown on the front end of each workout plan, as well as on the Journal view for logged workouts, and in the apps.
For example, see below:
Here are some examples of block titles that our team has found useful: Warm-up, Cooldown, Power, Strength, Endurance, Core, and Conditioning.