Swapping exercises in your program is easy, but there are a few things to keep in mind to ensure your training stays on track.
Simply press the swap button next to the exercise you want to change.
When swapping main exercise variations, it’s best to choose from the provided list. These exercises are strategically selected to address specific weak points in your training.
Equipment or preference: If you don’t have access to certain equipment or an exercise hasn’t worked well for you in the past, feel free to swap to an alternative that you know works better.
Caution: Avoid swapping exercises outside of the provided list unless necessary.
Swap for the whole block: Whenever possible, make sure the exercise swap is consistent for the entire training block. Swapping week-to-week can make it harder to develop enough skill in an exercise and create the necessary overload for progress.
Exceptions: The only time you might swap week-to-week is when you’re traveling or don’t have access to certain equipment (e.g., swapping a safety squat bar for front squats at a different gym). In these cases, choose the closest alternative for that week.
Stick with one exercise for a block to allow for directed adaptation, meaning you need consistent practice with the same movement to improve.
Changing exercises too frequently makes it difficult to track progress and limits your ability to build the skill required for overload.
By following these guidelines, you’ll get the most out of your program and stay on track with your progress.
