Set types and exercise groups in SmartWorkout

Short answer

SmartWorkout is a free app where you mark each set as a warm-up, working set or drop set, and link exercises into a superset or another group you do in rotation. Log myo-reps, rest-pause and cluster sets as separate working sets with a short rest.

How to change the set type

During a workout, every set is one of three types: "Warm-up", "Working set" or "Drop set". In templates and the plan builder, you pick the type when you add a set: tap "Add" below the exercise's sets and choose the type.

Swipe the set row to the right. The set menu opens.
Choose "Warm-up", "Working set" or "Drop set".

A warm-up shows as "W" (W1, W2 when there are several) and a drop set as "D". Working sets are numbered without them, for example W, 1, 2, 3, D, D.

Warm-up sets

A set marked "Warm-up" doesn't count toward your sets per muscle group or volume zones. It has no RIR or RPE.

Swipe any set row of the exercise to the right.
Tap "Insert Warm-up". The new warm-up set appears before your working sets.

How to log a drop set

After the last working set of the exercise, tap "Add Set". The new row appears at the end.
Swipe the new row to the right and choose "Drop set".
Enter the lower weight and your reps. Add each further drop the same way, as another Drop set row.
If the rest timer starts after you complete the working set, skip it and go straight into the drop.

A Drop set row gets 0 s of rest.
In your sets per muscle group and in volume zones (Premium), the whole drop set counts as one set: the working set before the drops.
When you add an exercise to a group, its drop sets turn into working sets.

How to link exercises into a group

You do the exercises in a group in rotation: a set of the first, straight into a set of the second, and rest only after the whole round. Groups work in your log, templates and plans, with any number of exercises.

Below the exercises in your workout, tap "Add Superset" ("Add Exercise Group" from version 5.2).
Select at least 2 exercises in the list.
Tap the button at the bottom of the screen, for example "Add Superset (2)".

If the rest timer starts after every exercise in the group, open the menu of each exercise except the last, choose "Set all rest timers" and set 0 s. The rest then starts only after the whole round.
To add another exercise, open the menu of an exercise in the group and tap "Add exercise to superset" ("Add exercise to group" from version 5.2).
For an exercise in a group, you can't choose Drop set, and there's no "Insert Warm-up".
Some of the free plans include supersets and compound sets.

How the app names groups

From version 5.2, the app names each group by the main muscle groups of its exercises, meaning the muscles that work hardest in them. The front, side and rear delts count as one muscle group: shoulders.

2 exercises without a shared main muscle group: Superset, for example "Cable Triceps Pushdown" and "Dumbbell Biceps Curl".
2 exercises that share a main muscle group: Compound Set, for example "Dumbbell Lateral Raise" and "Cable Rear Delt Fly" (shoulders).
3 exercises that share a main muscle group: Tri-Set.
4 or more exercises that share a main muscle group: Giant Set.
3 or more exercises without one shared main muscle group: Circuit.

A biceps and triceps pair is a Superset in the app, not a Compound Set. Some guides call any pair of exercises a superset. In version 5.1, every group is called "Superset" and works the same way.

More in our guides: Compound sets, Circuit training

Myo-reps, rest-pause and cluster sets

These techniques don't have their own set type. Log each part as a separate working set of the same exercise, and set the short rest with "Set rest timer" in the set menu.

Myo-reps: an activation set, for example 12-15 reps, then each mini set on its own row, for example 4 × 3-5 reps with 15 s of rest.
Rest-pause: for example 8 reps close to failure, then 2 mini sets of 2-4 reps with 20 s of rest, each on its own row.
Cluster set: a heavy set split into short parts, for example 5 parts of 2 reps with 30 s of rest, each on its own row.
Don't enter the total reps as one set. The app would calculate your estimated 1RM and records from it as if it were one continuous set.
Each of these rows counts as a separate set in your sets per muscle group.
Write the technique's name in the exercise note, so you know later what the short sets were.

More in our guides: Myo-reps, Rest-pause, Cluster sets