> ## Documentation Index
> Fetch the complete documentation index at: https://thekiloapp.com/help/llms.txt
> Use this file to discover all available pages before exploring further.

# Build, Match, and Follow a Training Program

> Pick a goal-fit program, choose a follow mode, and let Kilo schedule and progress your sessions.

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.

## Routines vs Programs

<CardGroup cols={2}>
  <Card title="Routines" icon="list-check">
    Simple workout templates: a fixed list of exercises, sets, and reps you start whenever you want.
  </Card>

  <Card title="Programs" icon="calendar-days">
    Multi-week plans with scheduled training days, structured splits, and **automatic weight progression** between sessions.
  </Card>
</CardGroup>

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.

## 1. Open the program flow

<Steps>
  <Step title="Go to the Home tab">
    Open **Kilo** and go to the **Home** tab.
  </Step>

  <Step title="Find the program card">
    Find the **Start a Training Program** card.
  </Step>

  <Step title="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).
  </Step>
</Steps>

## 2. Choose how to pick your program

<Tabs>
  <Tab title="Option A: Build My Program">
    This option matches you to a goal-fit program from a library of over 800 programs.

    <Steps>
      <Step title="Tap Build My Program">
        On the Programs screen, tap **Build My Program**.
      </Step>

      <Step title="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).
      </Step>

      <Step title="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.
      </Step>

      <Step title="Browse alternatives (optional)">
        Tap **See other options** to browse alternative variants of the same goal + split combo.
      </Step>

      <Step title="Swap exercises (optional)">
        Swap any exercise that doesn't fit your equipment. See [Swap Exercises in a Program](/help/swap-exercises-in-program).
      </Step>
    </Steps>

    <Check>You've found a program that matches your goal, equipment, and schedule.</Check>
  </Tab>

  <Tab title="Option B: Browse Popular Methods">
    This option lets you pick from 8 well-known training programs without filling out the questionnaire.

    <Steps>
      <Step title="Tap Browse Popular Methods">
        On the Programs screen, tap **Browse Popular Methods**.
      </Step>

      <Step title="Scroll the list">
        | Method                 | What it is                                  |
        | ---------------------- | ------------------------------------------- |
        | **5x5**                | Classic linear progression strength program |
        | **Novice 3x5**         | Beginner full-body strength                 |
        | **5x5 + Accessories**  | Strength plus hypertrophy work              |
        | **PPL Hypertrophy**    | Push/pull/legs split for muscle growth      |
        | **PHUL**               | Power hypertrophy upper/lower               |
        | **PHAT**               | Power hypertrophy adaptive training         |
        | **Bro Split**          | Body-part split                             |
        | **Full Body Strength** | Beginner-friendly strength template         |
      </Step>

      <Step title="Open a method">
        Tap a method to open its detail screen showing **Duration**, **Frequency**, **Level**, **Goal**, and **Split**. Review the workout days and exercises below.
      </Step>
    </Steps>

    <Check>You've chosen a famous method that fits your style.</Check>
  </Tab>
</Tabs>

## 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:

<CardGroup cols={2}>
  <Card title="Guided (recommended)" icon="route">
    Kilo tracks your progress day by day and tells you what's next. Best when you want the app to drive the schedule.
  </Card>

  <Card title="Flexible" icon="shuffle">
    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.
  </Card>
</CardGroup>

<Note>
  You can change your mind later by ending the program and starting a new one.
</Note>

## 4. Activate and run

<Steps>
  <Step title="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.

    <Check>Your program is live. Tap **Next Workout** to start your first session.</Check>
  </Step>

  <Step title="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](/help/how-auto-progression-works) for how those targets are chosen.
  </Step>
</Steps>

## 5. Manage your program

From the active program card on Home you can:

| Action                | What it does                                                                                                      |
| --------------------- | ----------------------------------------------------------------------------------------------------------------- |
| **Next Workout ▶**    | Open the next scheduled session                                                                                   |
| **Program Progress**  | See your current week, completed days, and per-exercise progression                                               |
| **Start New Program** | Open the Programs screen to switch programs                                                                       |
| **End Program**       | Stop the program. Confirm in the dialog. Ended programs move to **Past Programs** with their progression history. |

## Quick fixes

<AccordionGroup>
  <Accordion title="Empty Browse Methods list">
    Make sure you have the latest Kilo version from the Play Store.
  </Accordion>

  <Accordion title="&#x22;No matching programs found&#x22;">
    Widen your answers. For example, switch from Bodyweight to Full gym, increase your training days, or pick **Not sure (you decide)** for the split.
  </Accordion>

  <Accordion title="Past Programs section missing">
    This section only appears once you've followed at least one program.
  </Accordion>

  <Accordion title="Want different exercises">
    Swap any exercise on the **Your Program** screen before tapping **Start Program**. Your changes carry through to every session.
  </Accordion>

  <Accordion title="Started the wrong program">
    Open the active program card on Home, tap **End Program**, confirm, and start a new one.
  </Accordion>
</AccordionGroup>