The Weekly Drop & Program Schedule

There isn't a feature to restart any program from week 1. You should jump into the current week's programming for your selected team. The workouts are structured so you can start at any point and still benefit from the progressive nature of the training.

What it is Your coach still builds the week. With Personalized Weekly Plan, you can fit that same plan to the days you actually have: set next week once it opens Sunday at 9am local time, drag workouts to a different day, swap in Flex, a Favorite, or another team's workout, add a second workout, or turn a day into rest. You don't leave your coach - tap Weekly Plan on Home to get started.

Who has access

• Available on iOS 4.12.0 and later.
• Flex swap: available to all members.
• Favorites: monthly members can star up to 3 Favorite workouts; Annual members are not capped at 3.
• Other teams: during Open Season, any member can pull a workout from another team. Outside Open Season, pulling from another team requires an Annual subscription (monthly members would need to upgrade).

Where to find it

• Home: tap Weekly Plan (shown as "Your Plan").
• In the week editor: drag a workout to move it to another day, or use the menu for Swap workout, Add extra workout, or Set as Rest Day.
• Next week opens every Sunday at 9am local time.
• The calendar widget updates to reflect your edited plan.

How it works

• Your coach writes the week; you edit it.
• This week: change it anytime.
• Next week: edit it anytime after it opens Sunday at 9am, up until Monday.
• Reorder: drag a workout to another day.
• Swap: replace a workout with Flex, a Favorite, or another team's current-week workout. You stay on your own team.
  • Flex: available to all members.
  • Favorites: monthly members can star up to 3; Annual members are not capped.
  • Other teams: available to everyone during Open Season; Annual only outside Open Season.
• Extra: add a second workout on the same day.
• Rest: turn any day into recovery - it still counts toward your week.
• Undo / Restore Original: bring back your coach's original week in one tap. Bench sets a workout aside without deleting it.

Common questions

• I can't star more Favorites. Monthly plans include up to 3 Favorite workouts. Upgrade to Annual for more.
• I don't see other teams when I swap. Outside Open Season, swapping in another team's workout requires Annual. Monthly members can still swap in Flex workouts and their Favorites (up to 3). During Open Season, other teams are available to everyone.
• Do I have to leave my team to take another coach's workout? No. With Annual (or during Open Season), you can pull in a workout from another team's current week without switching teams.
• Can I do two workouts in one day? Yes - use Add extra workout.
• Does a rest day break my week? No, rest days are part of the week.
• When can I edit next week? Once it opens Sunday at 9am local time.
• How do I get the coach's week back? Use Restore Original, or undo your most recent change.
• I don't see Weekly Plan. Update to iOS 4.12.0 or later, then tap Weekly Plan on Home.
• Does this work on web, Android, or Apple Watch? Right now, Personalized Weekly Plan is iOS 4.12.0+ only.
• Will my widget show the old week? The calendar widget updates to show your edited plan.

With Ladder, you get to save time and train on your schedule, from wherever you workout. Ladder workouts are designed by your Coach each week and published in the Ladder app every Sunday (”The Drop”). Each day of the week has a specific workout for that day, with rest days built in. While workouts are designed for specific days, you can complete them in any order you’d like. With Ladder, all you have to do is open the app and press play when it’s most convenient for you.

Yes! For android users and those who are tight on a budget, we are offering a free workout of the day. The workouts chosen are random samples across all of our team so it is a great way to familiarize yourself with all teams. To see our Free workout of the day, go to this link → FREE WORKOUT OF THE DAY

Your coach marks priority workouts (starred). Focus on these to fit training into your schedule.

Stars on a workout indicate that it is a priority workout. Your coach marks these to help you focus on the most important sessions to fit training into your schedule.

Over 90% of Ladder members say that Ladder is the primary training program they follow. However, many Ladder members also supplement in other forms of training, like cycling and yoga and other forms of cardio workouts.