Train like a PRO

Train like a PRO

1. Smart Progress

Also known as intelligent routines, they are our most advanced technology in order to achieve the best training results.

1.1 What are Smart Progress?

Smart progress are routines focused on a specific objective that adapt to your performance in each session, analyzing what level you have in each exercise and adapting it for the next time you do it. Therefore, Smart Progress is a fluid routine that is automatically modified every time you do it. These modifications can be in the number of repetitions of each exercise, in the number of series, or including new exercises to gradually increase the intensity, as you get closer and closer to your goal.


We have Smart Progress routines to work each muscle group, and Smart Progress to get different tricks or movements, such as the plank, the handstand or the front lever.

1.2 How do Smart Progress work?

Level testing

The first time you do a Smart Progress, you will need to do a level test to offer you an initial routine as close as possible to your characteristics. The application will instruct you to try to do a certain exercise with a specific number of repetitions.


Then, you will have to answer whether you have been able to execute it correctly or not. Based on your answers, the application will propose an initial routine for your first training.

If you want to start a Smart Progress at its lowest level, which would be the simplest of all, simply fail the first level test proposed by the app in said Smart Progress.

Working out with Smart Progress

After the level test, and every time you do a Smart Progress routine, the application will ask you how did you do in each exercise. You should answer if you have been able to do it without fails and with a correct technique.

Once you are finished, the application will analyze your results and prepare a new routine for your next session.

Progress of Smart Progress routines

Normally, the app will increase the repetitions or seconds of each exercise, while you alternate the number of series of each one. Once you reach a certain limit, the application will consider that exercise as achieved, and will propose a new one of greater complexity or difficulty, closer to the objective you want to achieve.


On the routine screen, the application will indicate with a + that the exercise has increased in difficulty, with = if it is maintained, with - if it has decreased, and with a NEW indicator when it is the first time you are going to do it.

If you achieve more than one exercise at once, the application will only introduce a new one for the next session, in order to prevent it from becoming too technically complex. The rest of the exercises will repeat their last level and will be replaced by the new ones as they are achieved.

1.3 What happens if I can't finish the routine correctly?

If you fail an exercise, you can try again at that level in the next session. If you fail again, the application will propose fewer series or repetitions of it.

Don't be discouraged if this happens. Keep progressing in the rest of the exercises that you can complete correctly, and your level and capacity will gradually increase.

1.4 I want to restart a Smart Progress. Is it possible?

If you want to restart a Smart Progress, press 🔄 to start it from the beginning, including the level test.

2. Training Programs

Another option for personalized training are Training Programs.

2.1 What are Training Programs?

They consist of plans divided into phases to achieve a specific goal. Each phase presents you with routines for several training days per week, depending on the type of program. In addition, you usually also have an extra routine in case you want to add another day of training. You will have some objectives to meet, which can be simply completing the main routines without failing in any exercise, or some extra requirement in some specific programs.

You'll have to keep doing that phase until you meet those goals, at which point you'll be ready to move on to the next. If you have a hard time fulfilling them, don't despair, just keep training and strengthening little by little until you get it. Each phase has an estimated duration as a guide, but each person is different, so you may need more or less time.

The goal is for you to progress through the different phases of the program until you reach the last one, which would be the one that would make you achieve the objective for which the program was designed.

2.2 How do Training Programs work?

Selection of a Program

There is a wide variety of programs available. Programs like Fullbody Transformation or Your First Pull-Up are quite interesting options if you are a beginner. In case you already have a higher level, you may be interested in the Your First Muscle Up program or the Backlever one. Choose the one that best suits your goals and go for it!


Once you've chosen one of the programs, jump in and take a look at the early stages. If you are a total beginner, we recommend you always start with the first phase, but if you already have some strength you can review them and start with one that is not too easy for you.

Working out with Training Programs

Now that you have your program chosen and the level adjusted, start with the first routine of that phase. Normally we suggest specific training days, but you can train on the days that suit you best, using the suggested days as a reference.


If the week is over and you have been able to complete the routines without any problem and they have been very easy for you, you can move on to the next phase. If they are well matched to your level, stay in that phase for the suggested amount of time before moving on to the next phase. If you can't complete it without failing or splitting the sets, stay in that phase for as long as it takes until you can complete the routines without failing.


Use the extra routines

The objective of the extra routines is that you have one more routine to do in the weeks in which you feel motivated and want to train one more day than suggested by the program.

The objective to pass the phase is usually to complete the main routines, so the extra one is simply an aid to achieve it.

Another option, if you see that you are stuck in a main routine, is to also review the routines of the previous phases, or do routines from the sessions menu and/or Smart Progress that serve as a complement.

3. Challenges

If you enjoy testing yourself, then a challenge is what you are looking for.

3.1 What are Challenges?

In this section you will find a series of challenges, usually to be completed in 21 days in a row. The objective of challenges is create a habit, improve your discipline and achieve a consistency that will help your general training skills.


These challenges have different objectives and usually start with very simple routines and become more complicated as the days go by, putting your discipline to the test progressively.

3.2 Is it advisable to train for so many days consecutively?

Many people wonder if it is not bad to workout for so many days without rest. So, some clarifications:

In the first place, the challenges goal is primarily mental, not muscle-building. Also, it is not bad to work the same muscle for many days in a row. It may not be the optimal way to achieve the results in terms of strength gain or muscle hypertrophy. However, it is not bad, nor will the muscle be consumed or anything similar. In fact, you will probably see a growth and an increase in strength and endurance in these muscles. Third, you can see it as an overstrain test of the muscles involved, which will be followed by a break when the challenge ends (we recommend a minimum of 2 or 3 days of complete rest), and as an over compensation test of those muscles, due to the stimulation that they have received.