Gravl is an AI-powered training platform that uses a scientific algorithm and your onboarding information to build your personalized Fitness Plan.

In the Routine section of your Fitness Plan, there are three options to choose from:

💪🏼 Gravl Tip:

New to weight lifting? Our Recovery split option is a great start. It prioritizes muscles based on your progress and recovery, ensuring balanced and effective workouts.

Select from four options designed to meet your needs and reach your fitness goals.

Set your preferred training frequency: Choose the number of days you want to work out each week, ranging from 1 to 7. This allows you to create a plan that fits your schedule and fitness goals.

Making the right selection will help us tailor the perfect plan for you. Pick the one that best describes your situation.

Tell us how you'd like the exercises to vary in your routine.

💪🏻 Gravl Tip:

If you are new to lifting, we suggest choosing "consistent". It will help you learn the proper form for key exercises and build a strong foundation.

💪🏿 Gravl Tips:

Customize your workouts by selecting the desired minimum and maximum number of sets for both compound and isolation exercises. This flexibility allows you to tailor your training volume to your specific goals and fitness level.

Similar to the number of sets, you can define specific repetition ranges for compound and isolation exercises. Choose ranges from 3, up to 15+ repetitions, enabling you to target different training adaptations, such as strength, hypertrophy, or muscular endurance.

You can choose between three different types of progression and at least one has to be selected. Here's how they work.

Reverse pyramids are a great way to shake things up and add something new to your routine, but if you are a beginner, you should first (and by now you probably noticed the pattern 😜) master proper form and technique before trying them out. Also, keep in mind that at least two warmup sets are recommended prior to the heavy set.

Specify how you want your saved workouts to behave when you do them in the future. You can choose one of three options:

Here you can choose whether the upcoming workouts are displayed on the Home screen or not. If you follow a classic or a custom split, it is a great way to see what is coming your way in the current week.
If you, however, often change workouts, turn this off to keep the next workout optimized.

You can select the exercises that you want to include in your upcoming workouts. Check this article to find out how.

You can pick up to two focused muscle groups which then will be prioritized in your workout plans. This doesn't necessarily mean that you will get more exercises, but they will be put at the beginning of your sessions.

The selected excluded muscle groups (up to 4) will be avoided in your workout plan.

You can choose whether you want to include warm-up exercises in your workouts. Our warm-up routines are specifically designed to increase your heart rate and prepare your muscles for the main load, reducing the risk of injury and enhancing performance.

Supersets involve performing two exercises consecutively without rest. After completing both, you take a rest and then repeat.

A superset typically consists of two exercises that work opposing muscle groups which allows one muscle group to rest while the other works.

💪🏽 Gravl Tip:

While supersets are a great way to add intensity and variety to your workouts, they may not be best suited if you are completely new to this since, in that case, your focus should be primarily on learning the basics and how to execute exercises with proper form.

Same as with Supersets, here you can enable or disable them.

A dropset is a high intensity training technique where you do one set until you can't do any more reps with good form, then immediately, without rest, drop😉 (reduce) the weight and keep going until failure again. Do this three times in a row for one intense set.
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A dropset is always done as the last set in a given exercise and while you are technically doing 3 sets, it is logged as a whole. So keep in mind not to hit the "Log set" button after each round. You first do all 3 rounds of the dropset, enter the reps for all three (if the suggested reps don't reflect what you actually did to failure) and then tap "Log set".

Because this is a technique that requires knowing your body and its limits, it is not best suited for beginners. If you are new to lifting, it is important to build a solid foundation and nail the basics before trying out dropsets.

Warmup sets are lighter sets you do before your heavier working sets in order to prepare your muscles for the "real deal 🏋🏽‍♀️".

Think of it like this: you wouldn't do a sprint without doing some light jogging first. Warmup sets are the same for weightlifting. They increase the blood flow, improve mobility, wake up your muscles and contribute to reducing the risk of injury.

You can enable or disable them and set the desired number of warmup sets for compound exercises (exercises that target multiple muscle groups) and isolation exercises (exercises that target one muscle group).

Keep in mind that you'll get warmup sets for the first exercise of each muscle group in your workout. For example, if you have a workout with Dumbbell bench press followed by Dumbbell flies, you'll only get warmup sets for the Bench press. Same goes for the next muscle group.

Even though this was probably a lot, you should keep reading! ❌ Before you can hit those weights, we need to know what equipment you have available. We don't want to recommend exercises that you can't actually do. So please go ahead and set up your Gym profile.​