What is this?
Regular sections are the standard strength training format in Athli. There is no special timing, round structure, or interval protocol. Exercises are listed in order, each with its own sets, reps, weight, and rest periods. Clients perform each exercise in sequence, completing all sets before moving to the next.
This is the most common section type and the one you will use for the majority of traditional strength and hypertrophy programming.
Why is it useful?
- Perfect for traditional strength training, hypertrophy blocks, and accessory work
- Gives you full control over sets, reps, weight, and rest for each exercise individually
- No time pressure, so clients can focus on form and progressive overload
- Supports all exercise types: Weight and Reps, Reps Only, and Distance and Duration
- Clients can log their actual performance against prescribed values
Step-by-Step Guide
Creating a Regular Section
- Open the Workout Builder from a program, client training tab, or library.
- Click Add Section.
- Select Regular as the section type.
- Give the section a name (e.g., "Main Strength", "Accessory Work", "Warm-Up").
[Screenshot: section type selector with Regular highlighted]
Adding Exercises
- Click the + button inside the section to add exercises.
- Search or browse the exercise library.
- Select one or more exercises to add.
- Exercises appear in order within the section.
[Screenshot: exercise picker panel with search and filters]
Configuring Sets and Reps
Each exercise can be configured with multiple sets. Depending on the exercise type:
- Weight and Reps - Set the target weight and reps for each set (e.g., 4 sets of 8 reps at 80kg)
- Reps Only - Set the target reps for bodyweight or rep-based exercises (e.g., 3 sets of 15)
- Distance and Duration - Set the target distance and time for cardio exercises (e.g., 400m in 2 minutes)
Use the link/unlink toggle to either set all sets to the same value or customize each set individually. For example, you might program a pyramid: Set 1 at 12 reps, Set 2 at 10, Set 3 at 8, Set 4 at 6.
[Screenshot: exercise card showing four sets with individual rep and weight values]
Adding Rest Periods
- Click on the rest field for the exercise.
- Enter the rest time in seconds between sets.
- Each exercise can have its own rest period.
Reordering Exercises
Drag exercises up or down to reorder them within the section. The order you set is the order clients see and follow.
Creating Supersets
Group two or more exercises together to create a superset. Clients perform the grouped exercises back-to-back before resting.
[Screenshot: two exercises grouped as a superset within a regular section]
Things to Note
- Regular sections have no time cap or round structure. Clients work through exercises at their own pace.
- You can add as many exercises as needed to a single regular section.
- Rest periods are per exercise, not per section.
- This section type is best for traditional strength and hypertrophy work where progressive overload and tracking are priorities.
FAQs
When should I use a Regular section instead of a timed section?
Use Regular sections when the goal is strength, hypertrophy, or any training where clients need to focus on lifting specific weights for specific reps without time pressure.
Can I create a warm-up as a Regular section?
Yes. Regular sections work well for warm-ups where you want clients to perform specific mobility or activation exercises with prescribed sets and reps.
Can clients change the weight during a workout?
Yes. Clients can log their actual weight and reps for each set in the mobile app, even if it differs from the prescribed values.