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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.
3

Open the Programs screen

Tap it to open the Programs screen.You’ll see three options: Build My Program, Browse Popular Methods, and Past Programs (if you’ve followed one before).

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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 800 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.
  • 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).
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.
4

Browse alternatives (optional)

Tap See other options to browse alternative variants of the same goal + split combo.
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. Choose your follow mode

Whichever option you picked, the next decision is how Kilo should schedule your sessions. Under HOW DO YOU WANT TO FOLLOW? pick one:

Guided (recommended)

Kilo tracks your progress day by day and tells you what’s next. Best when you want the app to drive the schedule.

Flexible

The program’s days are saved as routines and you pick which one to do each session. Best if your week-to-week schedule is unpredictable.
You can change your mind later by ending the program and starting a new one.

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4. Activate and run

1

Start the program

  1. With your follow mode selected, tap Start Program at the bottom of the screen.
  2. Kilo activates the program and returns you to the Home tab.
  3. The Home tab now shows an ACTIVE PROGRAM card with the program name and a Next Workout ▶ button.
Your program is live. Tap Next Workout to start your first session.
2

Run a session

  1. On Home, tap Next Workout ▶ on the active program card.
  2. Choose Start on Phone or Start on Watch from the launch sheet.
  3. Each exercise is pre-filled with sets, reps, and 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.
See How Auto-Progression Works for how those targets are chosen.

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5. Manage your program

From the active program card on Home you can:

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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 Your Program screen before tapping Start Program. Your changes carry through to every session.
Open the active program card on Home, tap End Program, confirm, and start a new one.