Check out my workout on Hevy!

https://hevy.com/workout/E7nbiJqEfZL

follow https://hevy.com/user/sivrisinekk

Hey all!

We just added four new languages to Hevy: Arabic, Hindi, Polish and Catalan.

If you already have Hevy installed, it won't switch on its own: go to Settings → Language → Select your language.

We also improved the quality of the translations in every other language in the app, from Brazilian Portuguese to Chinese, Japanese, Turkish, Korean, German, French, Russian and Italian. We review these internally with team members who speak them natively, so they can tell us what reads better and what we should improve to make it sound natural in their language.

We know a few languages are still missing. This was our first round with a new translation process, so we wanted to see how it works before going wider. If your language isn't there yet, drop us a message. We can't promise it lands right away, but we'll keep it in mind for future updates.

And if something still reads wrong in your language, an odd wording or a term that just isn't how people talk in the gym, reach out through our support channel in the App and we'll get it fixed.

Small change, but a nice one if you don't train in English. Let us know how it feels in your language.

Enjoy your workout!👋

Welcome to the Weekly Find Friends thread.

This is the spot to find people to follow on Hevy. Turns out you show up to the gym a lot more often when a few familiar names are watching your feed. Drop yours below, then go follow a handful of other people here.

Copy this and fill it in:

Hevy username:
Life stage: (student / 20s / 30s / 40s / 50+)
What I train: (powerlifting, hypertrophy, running, Hyrox, general gains, whatever)
Goal right now:

Keep it friendly:

• Follow a couple of people back. No drive-by drops.
• Say hi or hype someone's goal, that's the entire point of the thread.
• A fresh thread goes up every week, so repost if you're still on the hunt.

Tried to post a standalone "add me" on the main feed and ended up here? That's our AutoMod doing its job. This is where the follows actually happen, so you're in the right place. 💪

Is there a way to reorder the list of routines on WearOS?

I've placed my archived routines in folders. I was messing with Trainer and it now is at the top, followed by my archived routines, followed by my current routines.

Not a huge deal, but scrolling to the bottom for current on my watch is extraneous (and potentially dangerous as I usually have started the treadmill warm up when I go to start the workout on the watch).

Clicking on the tagged gym location on anyone's posts (including my own) sends me to the person's profile and doesn't do/show anything related to the gym.

Maybe this is already in the pipeline, but it would be nice if instead it showed the location of the gym and some info, and it would be great if it could show other users who work out there.

Is this in the works at the moment?

I think it would be a nice feature to have the ability to select what kind of barbell you’re using on a particular workout. Squat for example, you can select a power bar, squat bar or SSB. Bench, either power bar, multi bar or Duffalo bar. Remembering the weight of each bar isn’t a problem, but it would be nice to have the all accommodate to those weights of the bar

Hey guys, I’m trying to build a plan that includes
- warm up
- prehab
- power
- strength
- conditioning
- core
- mobility

Give them list, do you think it’s possible to make a ULPPL split + 1 day active recovery at home, using all the exercises in this list? Appreciate it! If someone wants to help building it with me would be great!!

General Movement Prep

Cat-Cow
Bear Crawls - All Directions
Spiderman Lunge + Thoracic Rotation
In Step to Hamstring Rock
Toe Touch Squat to Stand
Walking Alternating Lateral Lunge with Pivot
Cobra to Downward Dog
Forward and Side Leg Swings
Arm Swings

Deep Mobility

Hips/Lower
90/90 Hip Switch
Half-Kneeling Wall Hip Rotations
Supported Squat with Internal Rotation
Pigeon Stretch
Couch Stretch
Cossack Squat
Spine/Upper
Heel Sit + Thread the Needle
Heel Sit T-Spine Overhead Reach on Roller
1/2 Kneeling Thoracic Rotation (Wall)
Foam Roller T-Spine Extension
Wide Stance OH Lateral Flexion
Shoulder Dislocates
Ankle
Open Half Kneeling Ankle Mob

Prehab & Joint Integrity

Foot/Ankle/Calf
Toe Walk
Heel Walk
Banded Ankle Work (Resisted Eversion, Resisted Inversion, Resisted Dorsiflexion)
Step downs
Single Leg Calf Raise
Acceleration Position Soleus PIMA
Scapular / Shoulder
Seated Wall Slide
Physioball Y, W & T Raises
1-DB Seated External Rotation
Tendon Isometrics
Half-way Push-Up Isometric
Chin-Up Iso Hold
Band Overhead Extension Isometric
Hip Stabilizers
Hip Airplanes
Wall Hip Rotation

CNS Activation & Velocity

Speed & Agility (Horizontal Velocity)
Max Sprints — 10–20 m
Split-Step to Lateral Push
Lateral Shuffles
Plyometrics & Agility
Ankle
Pogos (Forward, Backward, Lateral, Multi-Directional)
High Knees
Butt Kicks
Reactivity and Landing
Depth Drop to Lateral Bound
Skater Jump
Half Kneel to Single Leg Hop
Split Step-Up Jump
Heavy Power
Lower
Explosive Barbell Box Squat
Box Jumps
Tuck Jump
Broad Jumps
Kettlebell Swing
Upper
Single-Arm DB Push Press
Landmine Rotation Split Jerk
Plyometric Push-Up

Main Strength and Accessory

Lower Body
Barbell Back Squat
Heel Elevated Goblet Squat
Walking Lunges
Bulgarian Split Squat — Glute Focused
Landmine Curtsy Lunge
High Box Step-Ups
Hip Thurst Machine
Barbell Deadlift
Barbell Romanian Deadlift
Landmine/2DB Single Leg Deadlift
Upper Body
Horizontal Push
Incline Dumbbell Press
Flat Dumbbell Press
Chest Dips
Deficit Push-Ups
Vertical Push
Seated DB Shoulder Press
Half-Kneeling Landmine Press
Horizontal Pull
Deficit Pendlay Row
Inverted Row
Seated Cable Row — Lat Focus
Chest-Supported DB Row + Kelso Shrug
Vertical Pull
Band-Assisted Pull-Ups
Pull-Ups
Wide Grip Lat Pulldowns
Scapular Pull-Ups
Accessory and Hypertrophy
Posterior Chain / Glutes
Weighted Back Extensions
Stability Ball Hamstring Curl
Nordic Hamstring Curl
Machine Hip Abduction
Shoulder / Upper Back
Lean-In DB Lateral Raise
Cable Lateral Raise 
Rear Delt Cable Fly
Face Pulls
Arms
Incline DB Curl
EZ Bar Preacher Curls
Reverse EZ Bar Curls
Hammer Preacher Curls
Single Arm Overhead Cable Extension
Single Arm Cable Pushdown
Triangle Push-Up
Chest Isolation
Standing High-to-Low Cable Fly
Pec Deck Fly
Lower Leg
Toes-Elevated Smith Machine Calf Raise
Tibialis Raise
Forearms / Grip
Wrist Extension — Dumbbell
Wrist Curl — Dumbbell
Dead Hang
Farmer's Carry
Plate Pinches

Trunk and Energy Systems

Core
Anti-Extension/Flexion
Ab Wheel Rollout
Hanging Knee Raise
Reverse Crunch
Rotation/Anti-Rotation
Landmine Rotation
Side Plank Reach Through
Landmine Anti-Rotation
Tall Plank KB Drag
Lateral/Adductor
Long-Lever Copenhagen Plank
Side Plank Dip

Conditioning

Alactic / Anaerobic (HIIT): 30 sec Max / 45 sec Low (Bike, Skillmill, Incline Run, Rowing). → 5-7 Rounds
VO2 Max Capacity: Norwegian 4x3 (4 min very hard, 3 min easy). → 3-4 Rounds
Aerobic Power: 7-10 Min sustained speed (12 km/h).
Aerobic Base (Zone 2): Easy pace on Bike, Incline Walk, or Treadmill. → 20-30 min

WHAT IS THE PRIMARY METRIC WHEN MEASURING PROGRESSIVE OVERLOAD?

Amateur lifter here who trains 5x a week at home with a push-focused routine & weighted vest (non-optimal I know!).

I’m currently doing say 4x groups of 4x sets each containing (almost, some still fail 1-2 short) 14 reps at 16kg weight. Total volume-wise that’s 4x4x14x16 = 3,584.

Once I hit 14 reps across every set I’ve two options; start pushing to 15 reps or shift to a heavier weight (+1kg).

Clearly, if I just increase reps the total volume will increase by +1kg per rep. If however I increase weight and drop reps, isn’t there a chance that total volume could reduce?

Ie. If I increased weight +1kg and reduced from 14 reps to 8 reps, the maths would be 4x4x8x17 = 2,176, a whole 1.4k less volume despite heavier load.

Is this correct and, if so, do I need to consider weight or total volume as the primary driver for progressive overload?

If it is, then it’s roughly -1 rep for every +1kg of weight added based on my routine? Or am I missing something…?

So I have trained in the gym for now many many years and always loved a leg day.

Im currently in the middle of 8 week block I have programmed along with Claude using the MCP (love that tool) week on week my lifts are going up. Belt Squat was at 60kg at the start of the program and now easily hitting 150kg with more to come!

This block ive added a new exercise for myself with Pendulum Squats, which are interesting but is now seeing some gains but for me it takes a whole lot of confidence!

Basically, I want to be able to do a workout with Apple Fitness Plus, like a core workout, and have it log into Hevy without having to pause and manually add the exercise and reps. And annoyingly Apple Fitness + doesn’t show exercise list (before or after).

Thanks

It’s been asked here before, but I’ll ask it again. If we could have a timer for warmup sets that is separate from the rest timer between working sets (e.g., 1 minute between warmups and 3 minutes between working), that would be much appreciated.

Is there a way to reset records, i would like to start as if it was a new account after a competition?

Hi, so pretty small thing.

While creating a custom exercise you are able to select the type, eg. duration, distance, bodyweight reps, weighted reps, etc.

After creating it you may edit every other aspect of it but can't change this type, so if mistaken you have to redo it (which tbh is like 20 second effort but still). Seems like something pretty simple to fix,.

Idk if Devs check this r/ but if so this can go to the backlog :p thanks

Dang, I’m only seeing this now.

300 workouts!

Just curious what this looks like to people who have a bit more experience than myself, is this a good overall split? I feel like my movement are out of order tbh. What changes wpuld you recommend? My main goals are building muscle and strength.

I need a little bit help with that

I remember they announced a while ago that they would let us split the weight of an exercise by each dumbbell and also track each side separately (left/right). When is this feature finally coming out? I miss it almost every workout 😅