If you don’t have a coach, or want to do something of your own alongside your plan, you put a workout together yourself. Tap Training and then Create plan.
Choosing exercises. Search the library by name or filter by muscle group. Every exercise has an explanation, so you see what a movement does before you add it.
Sets and reps. For each exercise you set how many sets you want to do and how many reps per set. Leave the weight empty if you decide on the spot; the app remembers what you did last time and fills it in next time.
The order. Drag exercises into place. Heavy compound movements belong at the start, while you’re still fresh; isolation work belongs at the end.
Saving and reusing. A plan you save is there again next time. You don’t have to start from scratch every week -- you take the same plan and change what needs to be different.
What your coach sees of it. If you have a coach, they see your completed workouts, including those from your own plan. That’s the idea: they can’t steer on something they don’t know about.
See also Supersets, RPE and tempo and The exercise library.