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Pick a structured training program tailored to your goal, equipment, and schedule, then let Kilo guide each session and progress your weights for you. Choose a custom program built from your answers, or one of 8 hand-authored famous methods like 5x5, PPL, and PHUL.

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Routines vs Programs

Routines

Simple workout templates: a fixed list of exercises, sets, and reps you start whenever you want.

Programs

Multi-week plans with scheduled training days, structured splits, and automatic weight progression between sessions.
Use a Routine for casual sessions. Use a Program when you want a structured plan that tells you what to do next and how much weight to use.

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1. Open the program flow

1

Go to the Home tab

Open Kilo and go to the Home tab.
2

Find the program card

Find the Start a Training Program card and tap Start Program.
3

Pick how to choose

The Programs screen shows Build My Program and Browse Popular Methods. If you’ve followed a program before, Past Programs appears below them.
Home tab with the Start a Training Program cardPrograms screen with Build My Program and Browse Popular Methods

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2. Choose how to pick your program

This option matches you to a goal-fit program from a library of over 2,400 programs.
1

Tap Build My Program

On the Programs screen, tap Build My Program.
2

Answer six short questions

On the Find Your Program screen:
  • Main goal: Build muscle, Get stronger, Lose weight & get lean, or General fitness.
  • Experience level: Beginner (less than 6 months), Intermediate (6 months–2 years), or Advanced (2+ years).
  • Days per week you can train: 2 to 6.
  • Equipment: Full gym, Dumbbells only, or Bodyweight / no equipment.
  • Session length: ~30 min, ~45–60 min, or ~75–90 min.
  • Split preference: Full body, Upper-Lower, Push-Pull-Legs, Body part split, or Not sure (you decide).
The split options depend on your earlier answers. For example, Push-Pull-Legs is not offered for 4 days per week or for bodyweight training.
Find Your Program question 1 of 6: What's your main goal?
3

Review your match

Kilo opens the Your Program screen with a goal-matched program. Review the overview card and the WORKOUT DAYS list below it.
Your Program screen with the matched program and its workout days
4

Browse alternatives (optional)

If more than one program matches your answers, tap See other options below the workout days to compare them.
5

Swap exercises (optional)

Swap any exercise that doesn’t fit your equipment. See Swap Exercises in a Program.
You’ve found a program that matches your goal, equipment, and schedule.

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3. Activate and run

1

Start the program

  1. Tap Start Program at the bottom of the program screen.
  2. Kilo activates the program and returns you to the Home tab.
  3. The Home tab now shows your program card with the program name, the current week, your next day, and a Start button.
Home tab showing the active 5x5 Linear Progression card with a Start button
Your program is live. Tap Start to begin your first session.
2

Run a session

  1. On Home, tap Start on your program card.
  2. Choose Start on Phone or Start on Watch.
  3. Each exercise is pre-filled with sets and reps. From your second session on, Kilo also fills in a target weight from the progression engine.
  4. Log your sets as usual. After you save the workout, Kilo updates your progression so the next session is ready.
On your first session, Kilo asks you to Set your starting weight for this exercise. Enter the weight for set 1 and Kilo fills in the other sets.
Start Workout sheet with Start on Phone and Start on WatchFirst program session with starting weights entered
See How Auto-Progression Works for how those targets are chosen.

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4. Manage your program

Tap your program card on Home to open the program screen. When you finish every week of a program, Home shows Start New Program so you can pick your next one.
Program screen Schedule tab with Day 1 up nextProgram screen menu with End Program

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Quick fixes

Make sure you have the latest Kilo version from the Play Store.
Widen your answers. For example, switch from Bodyweight to Full gym, increase your training days, or pick Not sure (you decide) for the split.
This section only appears once you’ve followed at least one program.
Swap any exercise on the program screen before tapping Start Program. Your changes carry through to every session.
Tap your program card on Home, tap ⋮ → End Program, confirm, and start a new one.