Simple & Sinister is a fixed daily protocol. Swings: 10 sets of 10 — each whole set uses one arm, then you switch arms for the next set (5 sets end up right arm, 5 left). Get-ups: 10 total reps, alternating sides rep-by-rep (5 per side) — not paired, one full get-up at a time. Days and structure settings above are ignored in this mode; only weight matters. Progress by adding weight over weeks, not reps.

Learn the Basics is a fixed four-week starter program: three sessions a week, the same moves repeated so they start to feel familiar. Week 1: hinge and squat. Week 2: the swing. Week 3: swing plus a press. Week 4: putting it together, with a half get-up. The app counts the sessions you complete to know which week you're on — finish all three, then generate again for the next week. Days and experience settings are ignored in this mode; only weight matters. When you finish week 4, switch to Randomized to keep going.

Kettlebell 5x5 is a fixed strength protocol, adapted from the classic barbell 5x5 — 5 sets of 5 reps on compound lifts, alternating two days (squat always included, plus press + row on Day A, press + deadlift on Day B). One honest difference from the original: traditional 5x5 adds small plate weight every session, which doesn't work with kettlebells — they jump in much bigger steps. So progression here works like Simple & Sinister: hold the same weight for a few weeks, then size up when it's genuinely ready, not every session. Days and structure settings above are ignored in this mode; only weight matters.