I'm surprised I'm not seeing an option to redo a completed workout. When I initially finished the workout I missed the toggle to save as the new workout. Anyway I can still do that?

Hello i just started working out and im using the nutririon app. Could some people tell me more about their experiences with the workout app? I kinda feel lost on what to do sometimes in the gym. Any infomation is welcome.

When generating a MacroFactor Workouts program with smart warm-ups enabled and the default exercise rest timers, can you typically complete your sessions within the preferred workout duration range you selected? If not, do you usually need more time to complete your workouts, or are you often able to finish them faster than the duration you selected?

So I attend my university gym as well as LA Fitness. I tend to go to the university gym more often just because it's easier when I'm on campus. Both gyms have a plate loaded row machine but the university gym has a slightly different set ups that doesn't allow me to pull both arms at the same time. The LA fitness does, is there a way for me to swap that singular exercise between the different gyms if I end up going to one or the other during my pull days? So far I've created a duplicate of the row exercise and just labeled it for LA Fitness and the other for the university, having two of the same exercise within the workout routine. Will that screw anything up or is it okay to have it like that? Is there a more efficient way? Thank you!

I remember browsing this subreddit in awe at the result posts before I started a year ago. It really works. If you’re hesitant try a 14day trial, I was hooked after that and it gets easier to maintain a deficit.

Feeling better than ever! Started running and have made massive progress over the year with my times and distances too. Goal is to cut another 15lbs while trying to lean bulk and build muscle with the workout app.

Chart gets crazy over the last few months where I was drinking and eating poorly every weekend, but it is time to lock back in! Thankful for all the inspirational posters and members of the friendly community we have here!

I have started working at a new company where they provide lunches. This is obviously really nice and convenient but it makes it impossible to weigh my food and track my calories accurately. I've thus been using the ai feature daily to track my lunch and have been manually tracking the rest of my meals. Does anyone have experience with this? Do you have any tips on how to make the estimates more accurate and can you tell if you managed to achieve the results you wanted?

Currently on a 500 calorie deficit but I’m getting impatient and wanted to speed things up a little so I went down to a 750 calorie deficit. Could I go down more given my macros or should I stay at 750?

Want to maintain my lifts while losing purely fat.

I’m around 20-25% ish body fat.

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Everytime I attempt to do a check in the app wants me to up my calories but I feel fine where im at and ita not like oh 4kcal or something it keeps trying to raise it by almost a hundred kcals a day why?

So I have ez bar curls in my program, if I don't have an ez bar that can take weight plates, the app just refuses to give me any progression set up, is there any way to fix this without changing gyms?

I wanted to share some thoughts on the latest update to the workout generator and see if anyone else has noticed this shift.

I have always really valued MacroFactor for having evidence-based, trusted coaches behind the programming. When I select "Muscle Strength" as my primary goal, I am looking for a pure strength setup: heavy compound barbell work, multi-frequency practice on the primary lifts, and minimal fluff.

With the new update, even when selecting Muscle Strength, the generator feels like it has shifted heavily toward a hypertrophy and bodybuilding focus:

1. Exercise Selection: In 3-day setups, it is now consistently introducing direct arm work (biceps curls, triceps extensions), lateral raises, and calf raises into the weekly plan, while cutting back on secondary compound barbell variations like Front Squats, RDLs, and Incline presses. Direct core training also seems to have been dropped.
2. Frequency of the Primary Lifts: In the new Full Body and Split options, the frequency of the competition compounds has dropped. Squatting, benching, and deadlifting are pushed to once a week, with sessions padded out by isolation machines rather than compound practice.
3. Progression: The new default progression has moved away from the previous undulating model and removed AMRAP testing sets entirely, favoring conservative, submaximal volume across longer blocks.

I understand why hypertrophy and modern volume literature are popular, but for those of us who use lifting strictly for strength and athletic carryover, it feels like the pure strength option has been killed.

Curious if others who train primarily for strength have noticed this, or if the team has plans to offer a more dedicated compound-only strength path down the road.

I noticed a couple interesting changes in the recent update to the program generator when setting the primary goal to Muscle Strength, and I was hoping to get some insight from the team or anyone who follows the programming logic closely.

First, under the previous setup, generating a strength program with default settings used an undulating progression (waving between lower and higher rep brackets across cycles). With the new update, leaving the rep progression option on "No preference" now defaults to a classical linear progression stepping down from higher reps to lower reps.

Second, the overall program length seems to have shifted. Previously, strength programs generated as a 6-week setup (5 training cycles plus a deload). Now under the linear default, they generate as an 8-week setup (7 training cycles plus a deload).

I am really curious about the rationale behind these shifts. Was this based on specific literature or research favoring linear progressions and longer mesocycle lengths for general strength development, or was it more of a practical design choice for user progression and fatigue management?

Hello all,

I recently started using WO to properly progressively overload as I felt as though my brain estimates were not helping me.

Got the app, let it make a program for me and am now in the deload phase after 5 weeks.

I have been consistent in the gym for a year and a half before trying this program by doing 2 hard heavy sets to failure, doing the same exercises every week (Full body 3x Weekly).
The Program was a big change as it had be doing a lot more volume which I don't hate but sometimes seems excessive (Like 18 reps of dumbbell flys was crazy).

My question is what now? Do i Run the same program again? Let it generate me a new one? How long should a program usually run for optimal gains? (it felt weird being done after 5 weeks after consistently doing the same thing for a year)

My confusion stems from knowing that doing the same exercises over and over is the best way to build muscle but is 5 weeks really the ideal time?

I'm open to anything but really just trying to make sure I'm maximizing and getting the full experience of the app.

Thanks in advance friends.

I can see my abs for the first time in my life!
6’1”, 29M. Started the year around 232–235 lb and I’m now around 173 I think around 15% BF currently, I began tracking consistently on January 19. Unfortunately, I didn’t take any photos at the very beginning, I looked like the first photo, just bigger. My wife helped take the latest photo so I could finally pose with both hands free, thank you wife.

I’ve been overweight essentially my whole adult life, so it feels awesome to finally have a physique I’m proud of.
I got DEXA scans at around 205 and 189 lb, with reported lean mass going from roughly 145 to 147 lb. (Not sure what I started at 235lb bodyweight for lean mass) I’m planning another scan at 168, along with repeat bloodwork.
Fingers crossed I’ve maintained that lean mass, or hopefully gained a little, through the last stretch of the cut.

My goal is 168, then maintaining and trying to “gaintain” for a few months before transitioning into a slow lean bulk.
Longer term, I’d love to reach a lean 180–190 lb over the next 4–5 years.

On top of the weight loss, I’ve gotten much stronger at a lighter bodyweight. I think my bench was around 150 lb when I started, and I could maybe do one pull-up. I didn’t start logging workouts until March, so I don’t have exact starting numbers, but here’s where I’m at now.
( I did some weight lifting when I was younger around age 20 but hadn’t for the last 8 years before locking in again I think my best bench pr at that time was 135 for 12 reps)

Current PR’s, weights are in pounds; dumbbell weights are per hand:
Flat barbell bench press: 185 × 11
Low-incline dumbbell press: 75 × 11
Standing barbell overhead press: 115 × 5 / 105 × 8
Romanian deadlift: 335 × 8
Strict pull-ups: 15 reps
Underhand lat pulldown: 200 × 11, with straps
Neutral-grip cable row: 209 × 9
Seated incline dumbbell curl: 35 × 12
Dumbbell lateral raise: 30 × 11
Nautilus leg extension: 240 × 17, with a slower, controlled tempo
Nautilus plate-loaded hip thrust: 500 lb in plates × 10 (I have a very strong ass it would seem)

I train three days a week , full body, typically for an hour and a half , 2 high intensity sets of about 8-9 exercises , taking most sets to failure and leaving about 1–2 reps in reserve on heavy lower-body compounds like V squat, leg press and RDL. Machine numbers are specific to my gym’s equipment.
Still have goals to work toward, but I’m really happy with how far I’ve come this year.

I am down with a back injury, so my diet and exercise routine is not where I have it set. I used to take 3 mile walks every day and now I can't walk that well. The back injury has had me down for two weeks, is there any way to log an injury so that things can be modified but I can still make some progress? Maybe not as much progress as before but something so it doesn't think I'm gaining all this weight by eating bonbons, although bonbons actually sound great. Lol

I lost 61lbs so far and 2-3 have creeped back and I just look not great from not lifting pr moving in general.

I just got a trial for the bundle, and while I’m loving Macrofactor Nutrition and that’s a keeper, I’m not so sure it’s worth to pay extra for the Workouts companion app.

Up until now I’ve been logging all my workouts with Strong app and it did the job quite well. The UI for MFW is better, but besides that I’m not seeing any extra benefits. I already got a pretty defined set of exercises I’m doing, so the suggestions don’t mean much.

What else I’m missing? Is there any cool feature I’m not aware of?

Hello. For weighted exercises, I’ve noticed if I selected weight plates as equipment, it doesn’t necessarily assume I can stack the plates like I can with this exercise. Is there a button I need to select? Perhaps if I recall right, a weighted pull-up does stack the weight plate equipment.

My girlfriend been using the macrofactor app and upon checking her settings, the calculations seems very off compared to another app that she’s been using. That may be because she input some information that kight’ve been wrong at the time. I would like to know if there’s a way to reset so she can start from scratch?

i just wrapped up a cut last week and got down from 150 to 135 on the scale! i know BF estimates aren’t exact but visually i’m looking at the 25-28% range.

i’d love to get down to 20% but ya girl needs a maintenance period after a 16 week cut. i did all this all throughout the World Cup (minimal drinking), staying on top of nutrition 90% of the time, and without extra cardio (just NEAT)

i’m glad i finally found something that works.

from: a 5’2 young lady with an office job so you already know that expenditure is low

Hey guys
My subscription just ended and I’m just wondering how to resubscribe to the bundle. I joined at the time where they gave users a workout subscription so I don’t know where to find the bundle.

So where do I find the bundle to both apps???

Is there a way to create a dish with a set portion?

For example,I tend to have always the same toasts with the same ingredients that all exist in the MF database and I can scan their barcodes but it would be way easier if I just can create a plate saying "100 grams of this one, 20 grams of this one and 50 grams of this other one"

When is Apple Watch integration coming to the full app?

I recently beta tested it and it was really good, but stopped testing to get updates to splits, and now regretting stopping the beta testing, is there any way to go back to beta or do I have to wait until integration comes to the main app now?

I've been tracking for almost 2 and a half months now and the expenditure just keeps dropping?

Is this normal, is it something I should look at it? Does it have something to do with the size of my deficit slowing my metabolism?

Hello,

I'm using drop sets consistently and I wonder why the default reduction in weight reduction is like 50% when most protocols use something around 20% ? I have to manually adjust that again and again.

Best

Hi, I just started on the app and created my first programme (3x/ week, full body split).

It has 1 day of body weight workouts and 2 days of mixed speediance/ body weight exercises.

Is there a way to make the AI generate a speediance only workout program?

I decided to not let my limits get in the way of good times with family, I love that this app doesn't shame or say anything about it...now time to do some extra cardio this week 😅