A clean example to paste
Use a session heading followed by one exercise per line. Explicit sets, reps and units make the result easier to verify. The weights below are format examples, not recommendations.
Upper A Bench Press - 3x6-8 @ 40kg RIR 2 Lat Pulldown - 3x8-12 @ 25kg RIR 2 Lateral Raise - 2x12-15 @ 4kg Lower A Goblet Squat - 3x8-12 @ 12kg Romanian Deadlift - 3x8-10 @ 30kg Standing Calf Raise - 2x12-15
What the parser is looking for
| Text | Meaning to verify |
|---|---|
| 3x6-8 | Three working sets with a six-to-eight rep range. |
| @ 40kg | A load with explicit units. |
| RIR 2 | An effort target of about two repetitions in reserve. |
| Upper A / Lower A | Separate session headings. |
| Lateral Raise | An exercise name to match against the library. |
The parser also recognizes several common separators and sets-of-reps formats. Keep the input simple: exercise, prescription, optional weight and effort. Extra commentary on the same line makes review more important.
A number without units may not be recognized as a weight. Confirm whether your dumbbell entry represents each dumbbell or your chosen total convention; text import cannot infer every coaching shorthand.
Review before saving
- Open the paste/import option in the program setup flow and paste the text.
- Check the number and names of sessions.
- Review each matched exercise, especially abbreviations or similar variants.
- Check working sets, both ends of the rep range, load units and effort.
- Correct unmatched exercises or unparsed lines before saving.
- Open the first session and verify that its equipment and duration fit the day.
A plausible match can still be the wrong variation. An incline press and flat press, for example, should not become interchangeable simply because their names are similar.
What to do with PDFs, screenshots and unusual formats
This workflow is for pasted text. If your plan is in a PDF, copy its text first and check the line breaks. A screenshot or video link is not the same thing as a structured text routine. Reformat the actual exercises and prescriptions rather than assuming the app reads those media automatically.
Timed holds, distance, circuits and supersets may need manual review or editing. A line such as “plank 30 seconds” does not fit the same meaning as thirty repetitions. Inspect how the target appears in the workout before starting.
Keep the imported plan useful
Import is the starting point. Update equipment and time through the adaptation flow when a session needs to change, then log the actual work. That keeps the routine you intended and the workout you performed understandable.
If the plan came from a coach, preserve their original notes outside the app where necessary and discuss changes that affect the purpose of the program.
Text import questions
Will every exercise name match automatically?
No. Abbreviations, misspellings and uncommon variants may need a manual match. Review the recognized exercise rather than relying only on the parsed numbers.
Can I paste several days at once?
Separate session headings followed by exercise lines support a multi-session text structure. Check the resulting boundaries during review.
Does copying the example start a workout?
No. Copying only puts the sample text on your clipboard; you still need to paste and review it in the app.
App access
Adapt Fitness is built for iPhone. Pro subscriptions are offered in the app; check the current paywall for included features, pricing and trial eligibility before purchasing. Screen appearance and availability can vary by version.
Put it into practice
Make the next session easier to plan.
Choose your plan, review your session and log the work you actually complete.
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