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Programs, workouts and Saved Workouts
A program is a multi-week plan, a workout is one session, and a Saved Workout is a session you can run again.
Take a deload or rest week
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A deload is a stretch of lighter work that lets fatigue drop before the next hard block. Grain Gym handles it in three ways.
Deload weeks inside a program
Some programs schedule their own.
- 5/3/1 Strength and Upper/Lower Split (PHUL): weeks 4, 8 and 12.
- Push Pull Legs and Bro Split: weeks 4 and 8.
- HIT-Inspired Low-Volume Strength and Kettlebell Upper/Lower: week 8.
- 5x5 Strength: week 12.
In every program, a deload week cuts the sets by half, though an exercise with one set keeps it. Most also cut the weight by 40 percent, while 5/3/1 uses the lighter percentages written into the program. The lighter targets show on the set rows, and you log the sessions as usual.
The other programs have no scheduled deload week.
After repeated failed sessions
On double-progression lifts, two failed sessions in a row drop the working weight by 10 percent. Absolute-increment lifts do the same after a set number of failed sessions (three in 5x5 Strength).
After time away
When you haven't trained for 14 days or more, Today shows a Welcome Back banner. Tap Review to open the suggestion, then Apply Deload, or Skip This Time to keep full weights. The suggested drop depends on how long you've been out.
| Days since your last workout | Suggested weight drop |
|---|---|
| 14 to 27 | 10% |
| 28 to 59 | 20% |
| 60 to 89 | 30% |
| 90 or more | 40% |
If you choose Don't remind me for a week in the Review sheet, the banner stays away for seven days.
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