Onboard → Split → Program → Train → History
Tell us about yourself and your goals. We'll calculate target volume for each muscle group and recommend a split.
Select which muscles to focus (full volume) vs maintain (~half volume).
We'll design a periodized program based on your current maxes, weak points, and fatigue profile.
Select your sticking points (affects accessory selection).
Pick 1–2 muscles to prioritize. They get higher weekly frequency (3–4x) and a small volume bump (+1 set/week).
Priority muscles get +1 set/week on top of your volume target.
Based on 4 days/week.
45 min: capped 4 exercises + supersets suggested · 90 min: one optional exercise per day (not counted in compliance).
Each slot draws from a full muscle-group pool. Pick your favorite — the program will generate with your selections. (BB=Barbell, DB=Dumbbell, MAC=Machine, CAB=Cable, BW=Bodyweight)
Design your own weekly schedule — pick the muscles trained each day.
Configure your training block. The engine will ramp volume and RPE weekly, auto-progress loads based on your logged performance, and schedule a deload at the end.
Configure above and click Generate.
Tip: 8-week hypertrophy blocks work best for intermediates. Adjust if competing.
| RPE | RIR | Feel | Best For |
|---|---|---|---|
| 10 | 0 | Max effort — cannot do another rep | Strength testing, last set of main lift |
| 9 | 1 | Hard — one more rep possible but very difficult | Top working sets, heavy compounds |
| 8 | 2 | Challenging — 2 reps left in tank | Most working sets, hypertrophy |
| 7 | 3 | Moderately hard — 3 reps left | Back-off sets, early working sets |
| 5-6 | 4-5 | Moderate — bar speed slows slightly | Warm-up, ramp sets, first work sets |
Logged sets this week (yellow bar) vs MEV–MAV–MRV (green to red).
Select an exercise to see e1RM trend.
Log some sessions to see PRs.
No deload data yet.