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Every program in Kilo can be customised before you activate it. If a program suggests Barbell Bench Press but you only have dumbbells, or you’d rather do Pull-Ups than Lat Pulldown, you can swap any exercise on the program review screen and choose whether your swap applies to a single training day or every day that exercise appears.

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What swaps carry through to

  • The active program schedule
  • Pre-filled weights and rep targets on phone workouts
  • Sessions sent to your Garmin watch
  • Progression tracking (your swapped exercise builds its own progression history)

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Before you start

Swaps must be made before tapping Start Program. After activation, the program’s exercise list is locked — to change an exercise once active, end the program and start a new one with the swap.
You must be on a program review screen: either Your Program (after Build My Program) or a Popular Methods detail screen.

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Swap an exercise

1

Open a program review screen

  1. Open Kilo and go to the Home tab.
  2. Tap Start a Training Program.
  3. Pick Build My Program and answer the questions, or tap Browse Popular Methods and select a method.
  4. You should now see the program’s WORKOUT DAYS list with each exercise on its own row.
2

Tap the swap icon

  1. Find the exercise you want to replace.
  2. Tap the swap icon (the left-right arrows) on the right side of the row.
  3. If the exercise only appears on one training day, the exercise picker opens immediately.
  4. If the exercise appears on multiple days, a Replace [Exercise] in how many days? dialog appears first.
3

Choose the swap scope (multi-day exercises)

When the exercise appears on more than one workout day, Kilo asks how widely to apply your swap:
Pick All days when you’re swapping for an equipment reason (e.g. you don’t have a barbell). Pick Just this day when one specific session needs a different stimulus.
4

Pick the replacement exercise

  1. The exercise picker opens, pre-filtered to the same muscle group as the original.
  2. Tap any exercise in the list to select it.
  3. The picker closes and you return to the program review screen.
The swapped row now shows the new exercise name at the top and a was: [Original Exercise] caption underneath, in muted text.
The exercise is swapped. The undo arrow has replaced the swap icon on that row.
5

Activate with your swaps

  1. When you’re happy with all your swaps, choose your Follow Mode (Guided or Flexible).
  2. Tap Start Program at the bottom of the screen.
  3. Your swaps are saved with the program. Every scheduled session (on phone or watch) will use your replacement exercises.

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Undo a swap

If you change your mind:
  1. Find the swapped row (it shows was: … under the exercise name).
  2. Tap the undo icon on the right side.
  3. The original exercise is restored immediately. No confirmation needed.
You can swap and revert as many times as you like before activating the program.

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Quick fixes

You’re already on an active program. Swaps must be made before tapping Start Program. End the program and start a new one if you need to change an exercise.
The picker filters to the original exercise’s primary muscle group. To pick from a different group, clear the filter at the top of the picker.
You picked All days when you only meant one. Tap the undo icon on any row, then re-do the swap and choose Just this day.
This is fixed in recent versions. Make sure you’re on the latest Kilo and your watch app is updated. The swapped name should appear on the watch.
Swapped exercises start their own progression history. The chart fills in as you complete sessions with the new exercise.