Kiloops

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Multi-week training programmes. Start a community plan or build your own private schedule.

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Write workouts in Kiiloopy. A single day saves as a template; # Week / ## Day saves as a plan.

Name Description Unit Public

Kiiloopy syntax guide

One exercise per line. Separate name, sets, and options with /. A script with only exercises saves as a template. Add # Week / ## Day headers to save as a plan.

Quick examples

Bench Press / 3x8 60kg / 90s
Bench Press / 3x8-12 @8 / progress: lp(2.5kg)
Squat / 5x5 / warmup: 1x5 40%, 1x3 60% / progress: lp(5lb)
Plank / 3x1 60s|30s

Line shape

[label:] Exercise Name[, Equipment] / sets… / options…

Label (optional): main: Squat / 5x5
Equipment (optional): Bench Press, Dumbbell / 3x8
Sections after the name are separated by /
Name-only lines default to 3x10
Unknown names fail compile — use Add custom exercise from the error

Sets

3x8 — 3 sets of 8 reps
3x8-12 — rep range (low–high)
5x5+ — last-set AMRAP (as many reps as possible)
1x5, 1x3, 5x5 — multiple set groups on one line
4x5 (Main), 1x5+ (AMRAP) — short set labels in parentheses

Squat / 4x5 (Main), 1x5+ (AMRAP)
Bench Press / 1x5, 1x3, 3x8

Load & intensity

Absolute weight: 60kg, 135lb (unit picker also sets the default)
% of max: 80% — resolved from your exercise max when you start the workout
RPE: @8 — estimated from an RPE table; @8+ also asks you to log RPE
Ask weight at runtime: trailing + on weight/% (e.g. 60kg+, 80%+)
auto — mark sets for auto-timer behaviour where supported

Deadlift / 3x5 140kg
Squat / 5x3 80%
Bench Press / 3x8-12 @8
OHP / 3x5 40kg+

Rest & timers

90s — rest between sets (also sets exercise rest)
60s|30s — timed work set then rest (e.g. holds, cardio)
60s|? — timed set with unspecified rest

Bench Press / 3x8 / 90s
Plank / 3x1 45s|30s
Farmer Carry / 4x1 40s|?

Warmup

warmup: … adds sets tagged as warmups before working sets. Use % of the first working weight when that weight is known. warmup: none skips warmups.

Squat / 5x5 100kg / warmup: 1x5 40%, 1x3 60%, 1x2 80%
Bench Press / 3x8 / warmup: none

Progression

progress: lp(5lb) or lp(2.5kg) — linear: bump max after success
progress: dp(5lb, 8, 12) — double progression inside a rep range
progress: sum(30) — advance when total reps across sets hit the threshold
progress: none — no auto progression
Advanced progress { … } / update { … } blocks are ignored (warning only)

Squat / 5x5 / progress: lp(5lb)
Bench Press / 3x8-12 / progress: dp(2.5kg, 8, 12)
Row / 3x10 / progress: sum(30)
Curl / 3x12 / progress: none

Supersets

Tag exercises with the same superset: id so they group together in the workout UI.

Bench Press / 3x8 / superset: A
Dumbbell Fly / 3x12 / superset: A

Multi-week plans

# Week N — week number (required for plan mode)
## Day N — day within the week (1 = Mon … 7 = Sun)
Exercises under each day become that session

# Week 1
## Day 1
// Heavy lower
Squat / 5x5 / progress: lp(5lb)

## Day 2
Bench Press / 3x8 @8 / 90s

# Week 2
## Day 1
Squat / 5x5 / progress: none

Comments

// text — note attached to the following week, day, or exercise
/// text — hidden; ignored by the compiler

Save behaviour

No week/day headers → creates a template
With # Week / ## Day → creates a training plan
Save stays disabled while there are compile errors or the name is empty
% / RPE loads resolve from your maxes when you start; progressions update maxes when you finish

Workouts per week

Top exercises

Muscle map

Muscles trained in this window. Darker means more completed sets. Tap a muscle for details.

Coverage

Suggestion

Least trained — three of your past exercises for each.

Trained

Not trained

Favorite exercises

Browse the shared catalog, manage custom exercises, and review personal bests.

Catalog

Working maxes

Used to prefill sets when you start a workout. Warm-up, drop set, and failure each have their own max.

Reps = total repetitions completed per period

By category

By muscle

Usage

Reps = total repetitions completed per period

Performed exercises

Exercises that train this

Public template folders 0

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Official workout catalogue 0

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Friends

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Connected via web

Body map

Choose the figure used on muscle maps.

Exercise catalogs

Enabled catalogs are searched together when adding movements to workouts and templates. Admins can turn a catalog off for everyone.

Active workout

Choose whether an in-progress workout covers the whole screen or keeps the sidebar and top bar visible.

Privacy

Change password

Feedback

Report a bug or suggest a new feature for Kiloops.

Data Drop

Export your templates and workouts as CSV files.

Delete account

Permanently delete your profile and all data. This cannot be undone.

Administration

Name	Email	Role	Actions

Exercise catalogs

Sitewide catalogs

Turn a catalog off to hide it from search, the Exercises page, and mobile sync for everyone. You can still browse and edit it below.

Browse and edit exercises from Kiloops CSV, Free Exercise DB, the curated Exercises catalog, and the Exercises Dataset in one list.

	Catalog	Name	Category	Primary muscle	Measure	Graphics	Actions

Categories

Names collected from the category field on all catalog and custom exercises. Add a name to make it available when editing an exercise. Rename or delete updates every exercise that uses that category.

Category	Used on	Actions

Muscles

Names collected from primary and secondary muscles on all catalog and custom exercises. Add a name to make it available when editing an exercise. Rename or delete updates every exercise that uses that muscle.

Muscle	Used on	Actions

Body map

Map muscle names from exercises onto the front/back body graphic used on Stats, templates, and exercise details.

Merge two exercises

Search two catalog exercises (CSV, Free Exercise DB, Exercises, or Exercises Dataset) and merge them with the same editor as the duplicate finder.

First exercise

Second exercise

Duplicate finder

Find possible duplicates by exercise name across Kiloops CSV, Free Exercise DB, Exercises, and Exercises Dataset, then merge them one group at a time—or merge all currently visible matches into the curated Exercises catalog. Search by name to find merge candidates without a minimum match score; min match applies only when scanning with an empty search.

User-submitted exercises

User	Name	Category	Primary muscle	Actions

Official workout catalogue

Name	Tags	Exercises	Updated	Actions

Choose which body-map areas light up for each muscle name used on exercises. Click a muscle, then tick areas or tap the graphic. Changes save immediately.

Muscle	Used on	Body map areas

Select a muscle

Pick a muscle from the list to map it onto the body graphic.

Kiloops

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Workouts

Calendar

Templates

Plans

Script

Quick examples

Line shape

Sets

Load & intensity

Rest & timers

Warmup

Progression

Supersets

Multi-week plans

Comments

Save behaviour

Stats

Exercises

Exercise

Muscles

By category

By muscle

Muscle

Profile

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Feedback

Changelog

Settings

Body map muscles