Kilo Help Center

help Apr 28, 2026 By Kilo Team

Swap Exercises in a Program Before You Start

Customise any program before activating it. Swap exercises for ones that fit your equipment, with the option to apply to one day or every day.

programs exercises

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help Apr 28, 2026 By Kilo Team

Each program session arrives with target weights and reps already filled in. Here's how Kilo picks them and how LINEAR and DOUBLE progression differ.

programs progression

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help Apr 28, 2026 By Kilo Team

Choose a program built from your answers or a famous method like 5x5, then let Kilo guide each session and progress your weights.

programs training

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help Feb 9, 2026 By Kilo Team

Export your Strong data as CSV and import every workout, exercise, and set into Kilo.

import strong

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help Feb 9, 2026 By Kilo Team

Export your Hevy data as CSV and import every workout, exercise, and set into Kilo.

import hevy

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help Feb 6, 2026 By Kilo Team

Build a routine, send it to your watch, and log your first synced set in Kilo.

garmin sync quick-start

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