Programming basics
Teshape organises training into a three-tier library: Exercises, Workouts, and Plans. Build your library once, then assign any combination to any client. Updates to a workout template don’t retroactively change already-assigned sessions.
The 3-tier library
Everything in the Coach training library flows down a single hierarchy. The middle tier (Workouts) is optional — you can assign a standalone workout directly to a client without wrapping it in a Plan if that’s all they need.
Exercises
The atoms. Each exercise has a name, instructions, target muscle groups, and movement type. Teshape ships a bundled exercise library; you can also create custom exercises.
Workouts
A collection of exercises with prescribed sets, reps, and RPE targets. A workout is a single training session — one day's work. You build it from your exercise library.
Plans
A multi-week schedule of workouts. A plan maps workouts to specific days and weeks. This is the most common thing you'll assign to a client.
Exercises
Go to Library → Exercises to browse the bundled stock library. Use the search and muscle-group filters to find exercises quickly. To add a custom exercise, tap the + button in the top right. Custom exercises are private to your account.
Each exercise has optional coaching notes — a free-text field that shows up to the trainee during their session. Use it for form cues, common mistakes to avoid, or warm-up instructions.
Workouts
Create a workout from Library → Workouts → New workout. Add exercises from your library (or search the full catalog inline), then for each exercise set your blocks:
- Sets — how many working sets
- Reps / duration — target reps per set, or a time target for timed exercises
- RPE target — the perceived exertion you’re programming for (1–10 scale)
- Rest — recommended rest between sets
- Notes — per-exercise prescription notes for this specific workout
Exercises inside a workout can be arranged into supersets by dragging them onto each other. The trainee sees each superset as a paired block and is prompted to alternate between the exercises before resting.
Plans
A plan is a multi-week schedule. Go to Library → Training plans → New plan, set the number of weeks, and drag workouts onto the calendar slots for each day of each week. Leave days empty for rest days. The same workout can appear on multiple days across the plan.
Plans are templates. Assigning a plan to a client creates a copy anchored to their start date — edits to the template after that point don’t affect the client’s live assignment. If you make a mid-block edit for a specific client, edit their assignment directly from the client profile.
Assigning to a client
Open the client’s profile, tap Assign plan, choose a plan from your library, and set the start date. The plan shows up on their Today tab the moment it’s assigned. Each client can have one active training plan at a time.
To end a plan early (for a deload, injury, or programme change), open the assignment and tap End plan. The historical logs stay intact — ending the plan just stops new sessions from appearing.
One active plan per client.Assigning a new plan while one is already active will prompt you to end the current one first. You can view and restore past plan assignments from the client’s history tab.
Nutrition library
The nutrition library mirrors the training library exactly: Plans contain Meals, Meals contain Foods. Go to Library → Nutrition to build meal templates and assign nutrition plans the same way you assign training plans.
A nutrition plan shows up in the trainee’s nutrition tracker. They’ll see the prescribed meals for each day alongside their free-log entries, and the macro totals will reflect both.
Programming tips
- —Build reusable templates, not one-off plans. A “12-week intermediate hypertrophy” template can be assigned to dozens of clients. Personalise through prescription notes and individual load targets, not by building a new plan from scratch each time.
- —Use RPE ranges over fixed weights. Prescribing RPE 7–8 for a working set is more durable than prescribing 80 kg — the trainee’s actual capacity on any given day will vary, and RPE gives them the guidance to auto-regulate.
- —Tag exercises with movement patterns. Tags power the exercise filter in your library. If you have 40 exercises, proper tags make finding the right one 10 seconds instead of a minute.