Overview
The Program screen is your home base for navigating the Rippler’s 12-week strength training cycle. View your current week, access individual workouts, and track your progress through the program.Program Structure
The Rippler is organized as:12 Weeks
Three 4-week blocks of progressive training
Multiple Days Per Week
Typically 3-4 training days per week
Three Tiers
T1 (main lifts), T2 (secondary), T3 (accessories) in each workout
Navigating the Program
Week Selection
At the top of the Program screen:The week selector allows you to jump ahead to preview future workouts or review past weeks you’ve completed.
Workout Days
Day Cards
Each workout day displays as a card showing:- Day label: e.g., “Day 1”, “Day 2”, “Day 3”
- Main lift preview: The primary T1 exercise and target weight
- Progress indicator: Completed sets vs. total sets if the workout is logged
- Completion badge: Green checkmark for fully completed workouts
Workout Preview Information
- Not Started
- In Progress
- Completed
- Shows the main lift name (e.g., “Squat”)
- Displays calculated target weight for the first exercise
- Clean card with no progress indicators
Starting a Workout
You can start any workout in any order. The program doesn’t enforce sequential completion, giving you flexibility for your schedule.
Progress Tracking
Individual Workout Status
The program screen shows real-time progress for each workout:- Unstarted workouts: Show target weights based on your goals
- Partial workouts: Display completion percentage and set counts
- Completed workouts: Marked with a checkmark and 100% progress
Overall Program Progress
While viewing the program:Visual Scan
Quickly see which workouts are done (green checks) and which remain.
Week-by-Week
Navigate through weeks to review your journey and plan ahead.
Refreshing Data
Pull to Refresh
Keep your program view up-to-date:- Pull down on the screen from the top
- The refresh animation appears
- All workout statuses and calculated weights update
Data refreshes automatically when you return to the Program screen, but manual refresh ensures you see the latest updates immediately.
Program Details
Understanding “The Rippler”
The program header shows:- Title: “The Rippler”
- Duration: “12-Week Strength Program”
- Current position: Selected week displayed prominently
Target Weight Calculation
Main lift weights shown on day cards are:- Calculated from your goal weights (set in Goals screen)
- Based on the specific week’s percentage prescription
- Updated automatically when you change goals
Managing Your Schedule
Flexible Progression
Skip around as needed
Skip around as needed
Life happens. You can complete workouts in any order within a week. The app doesn’t lock you into a rigid schedule.
Repeat workouts
Repeat workouts
Want to redo a workout? Simply tap the day card again. Your previous log remains in History, and you can create a new entry.
Jump weeks
Jump weeks
Need to take time off? Skip to a later week when you return. The program adapts to your timeline.
Review past weeks
Review past weeks
Navigate to previous weeks to review your training. Great for comparing performance across the cycle.
Week Selector Behavior
Current Week Persistence
The app remembers your selected week:- Saved automatically when you switch weeks
- Persists across app sessions
- Acts as your “current position” in the program
Navigating Forward and Back
- Moving Forward
- Looking Back
- Planning Ahead
After completing a week:
- Tap the next week in the selector
- New workout days appear with fresh targets
- Your position is saved for next time
Tips for Program Management
Update Goals First
Before starting Week 1, set your goals so all targets calculate correctly.
Complete in Order
While flexible, completing workouts in order (Day 1, 2, 3, etc.) follows the program’s intended structure.
Don't Skip Tiers
Each workout includes T1, T2, and T3 work. All tiers contribute to your progress.
Track Consistently
Log every workout for accurate progress tracking and meaningful data in your History.
Program Philosophy
The Rippler uses wave periodization:- Intensity and volume fluctuate within and across weeks
- Some days are heavier, others focus on volume
- The 12-week cycle builds to peak strength
- Trust the process and follow the prescribed targets
Resist the urge to add weight or reps beyond targets early in the program. The progression is carefully designed to peak your strength at the right time.