How does the program finder pick a program?
The program finder asks four questions about your experience, days, goal and gear, then ranks the built-in programs and shows the best fit plus two more.
Find a program asks four short questions. They cover how long you have trained, which days of the week you can train, what you want most, and what you train with, such as a full gym, dumbbells or your bodyweight. The finder then ranks the built-in programs against your answers and shows the best fit, with two more that also suit you.
If you have logged enough workouts, the finder can fill in the four answers from your history. You can accept them with Use these answers, or tap Answer myself to choose by hand.
Once you pick a program, a setup step asks for the weeks to plan, the time per session, and a starting max for each lift. When you have logged a lift before, Kinoku fills in your best as a starting point, and if you leave a field blank, the program starts light rather than guessing.
The finder opens from the program templates and from Search Kinoku, and a card on Today sometimes offers it too. Building and running a program costs nothing on the free plan.
In the app
Periodization
A 4-phase planning stack. The builder, all 25 templates, named programs with auto-progression, the custom model, and unlimited active programs are free. Pro adds volume targets, readiness tuning, and auto set changes.