Routines & Programs

What it is

Routines are your saved workout templates. Build one, then run it every week. You can shuffle the exercise order each time. Or rotate between A, B, and C versions on your own.

What you can build

• Straight sets: the standard 3x10, 5x5, or pyramid plan.
• Supersets and giant sets: group moves and rotate through them with no rest between.
• Drop sets: link a working set to the lighter set right after it.
• Rest-pause clusters: log a set, rest 15 seconds, then hit it again at the same weight.
• Circuits: see Circuit & HIIT for the timer-driven mode.
• Cardio blocks: drop time, distance, or heart-rate intervals into a strength day.

Built-in flexibility

• Per-exercise notes show up while you train. Try “use the safety bar” or “warm up shoulders first.”
• Swap on the fly: trade a barbell row for a chest-supported row mid-session. Kinoku logs the swap so you can track the trend.
• Weight cues: tell a routine to add 2.5 kg to your bench each week. Kinoku then suggests the load each session.
• Routine library: your own routines, plus a set of starter templates if you want a place to begin.

Three ways to start a routine

1. Build from scratch: drag exercises in from the library.
2. Save a freestyle workout: log a session, tap save, give it a name.
3. Copy and tweak: fork a routine you already have and change it.

Smart Sync: your routine learns from each workout

When you finish a routine-based workout, Kinoku checks what changed. Maybe you went heavier, did more reps, or added an exercise. You can accept the changes in one tap. Weight and rep gains apply on their own by default. Bigger changes, like an added exercise, go to a review sheet so you decide what sticks. Superset pairs apply together to all the linked moves. You set it up in Settings, under Advanced Workout Options. Pick off, smart, or full-auto.

Rotation Groups

A Rotation Group is a set of routines that Kinoku cycles through for you. Group your Push, Pull, and Legs routines. The next-workout pick then moves through them in order (Ordered mode), or picks the most rested one (Smart mode). Before you save, the editor shows a preview of the cycle, like “3 workouts, 2 per week, one full loop every 1.5 weeks.”

Each number has an info icon that says what it means: the cadence math, the weekly cap, and the member limit. To reorder an Ordered cycle, drag and hold. The frosted bottom bar keeps save, discard, and preview within reach without scrolling.

Maybe you have always wanted “my A/B/C/D split, on my schedule, with no thought about which day comes next.” This is that, with the rough edges sanded down.

Free

Routines are free. Building, editing, running, and Smart Sync cost nothing. You can have as many as you want. Programs (multi-week structured plans) are partly gated. See Periodization for the deeper version.