Workouts and programs

Hammr programs are the weekly plan. Sessions are what you tap Start on. The calendar strip on Workouts is how you see the week, move a day, or mark rest.

Preset plans

1. Browse preset plans (for example a multi-day template like The Foundation).
2. Set the plan as active.
3. The week populates automatically.
4. Start today’s session from Home or Workouts.

Preset details show days/week, muscle groups, and duration estimates before you commit.

Custom and AI programs

• Build days yourself — Build a custom workout.
• Ask Hammr AI Coach for a multi-day plan from your goal and equipment. Created programs show up in Workouts, not just as chat text.

Calendar, rest days, and swaps

• The calendar strip is the week view.
• Override a day to rest, or swap in a different workout without rebuilding the program.
• Adaptive volume scales prefills inside the session. It does not silently rewrite the program’s exercise list.