> For the complete documentation index, see [llms.txt](https://bigdeckit.gitbook.io/homeworkouthero/llms.txt). Markdown versions of documentation pages are available by appending `.md` to page URLs; this page is available as [Markdown](https://bigdeckit.gitbook.io/homeworkouthero/user-guide/plans-and-the-plan-builder.md). # Plans and the Plan Builder Build, start, edit, freeze and share workout plans. A **plan** is a sequence of workout days, each with one or more videos from your library, laid out on the calendar by its [workout rhythm](/homeworkouthero/user-guide/workout-rhythm.md). You can keep as many plans as you like and run up to two at once. ![Plans](https://832542023-files.gitbook.io/~/files/v0/b/gitbook-x-prod.appspot.com/o/spaces%2FjUdDjJmApNQZTPNxTsyE%2Fuploads%2F5yZj2UcTgp91StLjmGaE%2Fplans_overview.png?alt=media) ## Getting a plan On the **Plans** page: * **Build Your Own Plan:** make one day by day from your library (below). * **Import:** from a CSV/TSV spreadsheet, or from a plan file exported from HomeWorkoutHero or MyFitnessPlan (see [Importing and exporting](#importing-and-exporting-plans)). * **Build with AI** *(optional)*: let the [AI Plan Builder](/homeworkouthero/user-guide/ai-plan-builder.md) draft a plan from your videos. ## Building a plan {% embed url="" %} Building a plan {% endembed %} Click **Build Your Own Plan**. The builder has two tabs. ### Details * **Plan Name.** * **Category:** Reduction, Strength, Cardio, Mobility, Endurance, Flexibility, or **Custom** (type your own and press Enter). * **Workout rhythm:** use your default rhythm from Settings, or **Set for this plan** to give the plan its own. See [Workout Rhythm](/homeworkouthero/user-guide/workout-rhythm.md). * **Description** *(optional)*: what the plan is for and how it should feel. It's shown on the plan's card and in its details. Click **Next: schedule**. ### Schedule On the left are the plan's weeks and days. **Rest days** are placed by the rhythm, so you only fill the **workout days**. On the right is your library. 1. Select a workout day. 2. Click **+** on the videos you want on that day. They're added in order, and a day can hold several (a warm-up, the main workout, a cool-down…). 3. Or start typing right under the day: matching videos appear, and you can pick one with a click or the arrow keys and Enter. 4. Move to the next day and repeat. Add more weeks with **+ Week**. Click **Save Plan**. Workout days you left empty are dropped when you save. ## Starting a plan Open a plan (click its card) to see its details: description, equipment, and every day laid out week by week. ![Plan details](https://832542023-files.gitbook.io/~/files/v0/b/gitbook-x-prod.appspot.com/o/spaces%2FjUdDjJmApNQZTPNxTsyE%2Fuploads%2FM87nNSOwKyOk6LAdMly1%2Fplans_details.png?alt=media) At the bottom, pick a **start date** and choose a slot: * **Main:** your main programme. It's the one the Dashboard shows first. * **Extra:** a second plan that runs alongside it, such as a short daily mobility or core block. It doesn't replace your main plan. Then click **Start plan**. Starting a plan in a slot that's already taken replaces the plan in that slot (that plan isn't deleted, just stopped). To stop a running plan without deleting it, click **Deactivate** on its card. ## Editing a plan {% embed url="" %} Adding and removing videos {% endembed %} * **A running plan:** click **Edit** on its card. * **Any other plan:** open its card's **⋯** menu → **Edit plan**. Change anything, then **Save Plan**. Editing never loses your progress: days you've already done stay done, a day in progress keeps the ticks on the videos still in it, and new days start unticked. Your [Workout Log](/homeworkouthero/user-guide/workout-log.md) isn't affected. ### Changing the cover image {% embed url="" %} Changing a plan's cover {% endembed %} **⋯ → Change cover** lets you pick a thumbnail from the plan's own videos, **Upload image** (JPG or PNG), turn on **Blur background**, or **Remove cover**. ## Freezing a plan Ill, on holiday, or just need a break? **Freeze** pauses a plan for a day or a stretch of days without skipping any workouts: the frozen days show your reason instead of a workout, and everything after moves later. See [Calendar → Freezing days](/homeworkouthero/user-guide/calendar.md#freezing-days). ## The ⋯ menu and plan details | Action | What it does | | -------------------------------- | ---------------------------------------------------------------------------------------------------------------------------------------------- | | **View plan** | Opens the plan's details. | | **Edit plan** | Opens it in the builder. | | **Change cover** | See above. | | **Back up plan** | Saves the plan to a file. | | **Duplicate** *(in the details)* | Copies the plan, including its days, category, description, rhythm and cover, into a new plan that isn't running, so you can make a variation. | | **Export** *(in the details)* | Saves the plan to a file to keep or share. | | **Delete** | Deletes the plan after asking you. | Star a plan with **♡** to put it in the **Favourites** group. The **Search plans** box and the category chips help when you have lots of plans. ## Importing and exporting plans * **Export a plan:** **⋯ → Back up plan**, or **Export** in the plan's details. **Back up all** at the top of Plans exports every plan at once. * **Import a plan file:** **Import → Import from JSON**. Importing never overwrites anything: it always creates a new plan that isn't running yet, reusing videos already in your library. * **Sharing:** a plan made only of YouTube videos works for anyone you send it to. A plan using your own video files only works where those files are, so for others it's a backup rather than a shareable plan. {% hint style="info" %} Plan files exported from **MyFitnessPlan** (the app's name up to 2.2.0) import as usual. Files exported from HomeWorkoutHero need HomeWorkoutHero to open them, so if you share a plan, the other person should update too. {% endhint %} ### From a spreadsheet (CSV/TSV) **Import → Import from CSV/TSV** turns a spreadsheet into a plan. Two layouts are supported, and there's an example of each in the [`example_workout_sheets`](https://github.com/Klodizaur/HomeWorkoutHero/tree/main/example_workout_sheets) folder: * **One video per slot:** the first column is the week, and each further column is a workout slot. Leave a cell empty for a rest day. * **Several videos per day:** the first row has the week and the day labels (Mon, Tue…), the first column the part of the workout (Warm up, Exercise 1…), and each day is a column. Use `—` for rest days or empty slots. Cells hold **video names**. They're matched to your files by name, so they need to match (or be very close to) your video file names. Save the file as `.tsv` or `.csv` in UTF-8. {% hint style="info" %} Tip: give an AI assistant one of the example files and a list of your video names, and ask it for a plan in exactly the same layout. {% endhint %} **Related:** [Workout Rhythm](/homeworkouthero/user-guide/workout-rhythm.md) · [Calendar](/homeworkouthero/user-guide/calendar.md) · [Video Library](/homeworkouthero/user-guide/video-library.md) · [AI Plan Builder](/homeworkouthero/user-guide/ai-plan-builder.md)