Manual Build starts you from a blank program and lets you set every day, exercise, set, and rep yourself, with no AI generation involved. It's the free-tier default and available to everyone.
Where to find it
Programs tab → Create Program → Manual Build is selected under Assistance by default.
Setting the basics
Fill in a routine name, your main goal (Strength, Hypertrophy, Athletic, Fat Loss, or General Fitness), days per week, program duration in weeks, and a split type (Full Body, Upper/Lower, Push/Pull/Legs, Body Part Split, Weak Point Focus, or Custom). These settings shape the skeleton Kenso builds when you tap Start Building.
Adding exercises
After tapping Start Building, you land in the program editor with your chosen days already laid out. Add exercises to each day from the exercise library, set target sets and reps, and reorder or remove exercises as needed. Nothing is saved to your account until you save the program from this editor.
Progression logic
Free accounts build with the Manual strategy on both main lifts and accessories: the same sets, reps, and load every session until you change them by hand. Pro accounts can pick a different auto-progression strategy for main lifts and for everything else. See Program Settings for what that controls.
Good to know
- Choosing a 5/3/1 structure replaces the goal/days/split fields with the standard four-day Wendler layout. You customize which core lift lands on each day, then add your own accessories.
- You can switch to AI Assistant at any point before saving if you decide you'd rather have Kenso generate the exercises for you. See Build with AI.