We understand that busy schedules can make it hard to work out 5x per week—and that's okay! The key is consistency and effort when you do show up. Here's how to set up your program and calendar for a 3-day per week schedule.
How to Adjust Your Calendar
You can move or delete any workout from your Home screen or Calendar.
From the Home Screen
Find the workout you want to change.
Tap the three dots on the workout.
Choose Move to pick a new day, or Delete to remove it from your calendar.
From the Calendar
Tap the calendar icon (top right of the Home screen).
Tap the day with the workout you want to change.
Tap the three dots on the workout, then choose Move or Delete.
💡 Deleted something by accident? Here's how to get it back.
Setting Up Your Program
Weekly Moves
Weekly Moves is our most popular program, offering 30- and 60-minute workouts for flexibility. Although there are 5 workouts each week, focusing on just 3 foundational sessions can still deliver excellent results:
Lower Body
Upper Body Push
Upper Body Pull
To set up your week:
Open your calendar and find this week's Weekly Moves workouts (scheduled Monday–Friday by default).
Delete the two workouts you won't be doing.
Move your 3 foundational workouts to the days that work best for you. For example, Monday, Wednesday, and Friday gives you a rest day between sessions.
Repeat each week.
📌 Why do I have to do this every week? Weekly Moves is a rolling plan, so a new set of workouts is generated for you each week. That means there isn't a setting to choose your workout days permanently. Instead, you'll adjust each new week as it arrives.
💡 Pro Tip: Core work is not included in these three sessions. We recommend adding Core Moves—three 10–15 minute core sessions per week—to cover your bases.
Foundation Moves
Foundation Moves progresses you from 3 to 5 workouts per week over 6 weeks, so the early weeks already follow a 3-day schedule.
To set it up:
Tap Program in the bottom menu, select Foundation Moves, and tap Start Program.
On Which days of the week?, choose 5 workout days. The app asks for 5 because the program builds up to 5 workouts per week, and it will smartly distribute your sessions across those days.
Select your starting day and tap Start Program.
In the first weeks, only 3 workouts will appear on your calendar, and that's expected! Early weeks also include optional walks you can skip or reschedule.
When the program builds to 4–5 workouts per week, Move the extra workouts to a more convenient day, or Delete them to stay at 3 days per week.
Mom Moves, Postpartum Moves, Endurance Moves & Strength Moves
These programs are mapped out in full from the start. When you begin, the app will ask you to choose the program's full number of workout days, even if you plan to train 3 days per week.
To set it up:
Tap Program in the bottom menu, select your program, and tap Start Program.
Choose your starting week or day if prompted, then tap Next.
On Which days of the week?, choose the number of days the program asks for. The app will distribute your sessions across them.
Select your starting day and tap Start Program.
Open your calendar and Delete the workouts you won't do, or Move your priority workouts to the 3 days that work for you. Use the program tips below to decide which to keep.
Mom Moves (Prenatal)
For prenatal users following a 3-day plan:
Lower Body Day: Glutes, quads, hamstrings
Upper Body Day: Arms, chest, shoulders, back
Full Body Day: Engages the entire body for overall fitness
Some trimesters include optional workouts. Add them if you have the energy; skip if not. If you miss a week, just move forward to the next planned session.
Safety Tips:
Listen to your body and adjust intensity as needed.
Always consult your healthcare provider before changing your routine.
Postpartum Moves
Postpartum Moves is a 10-week program that progresses from gentle exercises to a 5-day schedule. If 5 days feels too intense:
Pause or repeat earlier weeks
Skip optional workouts as needed
You can start Week 1 as early as 2–3 weeks postpartum with your provider's approval. Get clearance from your doctor (usually around 6 weeks postpartum) before moving into Weeks 4–5.
This program is ideal before moving on to more intensive routines like Weekly Moves.
Endurance Moves & Strength Moves
These programs are not specifically designed for 3-day schedules, but you can adapt:
Endurance Moves: Prioritize
Lower Body
Upper Body + Core
Strength Moves: Focus on
Push Upper
Pull Lower
Push Lower / Pull Upper
⭐ Final Tip
Deleting the workouts you won't do keeps your calendar clean and easy to follow. At the end of the day, your consistency and effort matter most! 💙
If you have any questions or need assistance, our Support Team is here to help. Contact us anytime at support@movesapp.com—we're dedicated to making sure you have the best experience possible!