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Set Up Your Mesocycle

Configure your training split to see today's workout

Volume by Muscle

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Today's Session

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Mesocycle

Build & manage your training block

Workout History

All past sessions in detail

Progress Photos

Track visual changes by pose

Posing Guide — 8 Mandatory Poses

Filter by Pose

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Body Measurements

Track per-muscle growth

How to Measure — Exact Locations

Latest

History Chart

All Entries

Mesocycle Templates

Saved templates to spin up new mesocycles

RP Concepts

Every principle encoded in this app

Exercise Tier Lists

›

Per-muscle rankings sourced from Wolf Coaching × Dr. Mike Israetel tier-list videos and RP Strength help center articles. S = best, D = avoid. The Meso Builder uses these to score exercises.

Setup

Rest Timer

Default rest after marking a set Done. You can still pick a different duration manually on the timer at any time.

Default rest seconds

Muscle Targets & Priorities

Sets-per-week thresholds and how aggressively each muscle is progressed on the active mesocycle. Changes take effect immediately — including today's session if it's in progress.

Minimum = below this, the muscle shrinks. Maintain = floor of growth — the smallest dose that keeps growing. Target = the sweet-spot top of normal training. Maximum = ceiling of what you can recover from. (Originally MV / MEV / MAV / MRV.)

Maintenance holds at Minimum. Standard ramps Maintain→Maximum across the meso. Priority uses an elevated ceiling (~25% over Maximum) and is meant for the 1-2 muscles you're focusing on this block — pay for it by setting other muscles to Maintenance.

Muscle	Min	Maintain	Target	Maximum	Priority

Exercise Library

Data

All data stored locally in your browser. Export regularly to back up.

Tracked Issues

Pain or discomfort reports logged against exercises. Active issues bias the Meso Builder away from the offending exercise. Mark resolved when the problem clears up.

Built-in Templates

Restore the Mar 2026 template (with current weights/reps) and the 8 RP-sourced templates if they've been deleted or you want a fresh copy.

"Restore Mar 2026" replaces the existing Mar 2026 template entry with the latest version, preserving any other templates you've created. "Start New" creates a brand-new active mesocycle from it (preserves your existing one in the past mesos archive).

Rest Timer

0:00

1:00

1:30

2:00

3:00

4:00

5:00

Custom:

Answer a few questions and we'll suggest a plan you can edit. The recommendation engine improves with each session — for now it uses solid defaults from Renaissance Periodization's published guidelines.

Step 1 · Training Frequency

How many days a week can you commit to? More days = lower volume per session, more recovery between hits.

Days per week

3

Full body

4

Upper/Lower

5

PPL + UL

6

PPL × 2

Which weekdays do you train? — tap to toggle

The scheduler uses these to space same-muscle sessions across rest days. You can change this mid-meso from the meso page if your week changes.

Step 2 · Frequency Per Slot

For each muscle, choose how often each slot type appears per week. The builder will spread these across your training days and pick the best exercise for each. This is what controls session length — 6 chest exercises across 3 sessions = 2 per session, not 6.

Presets:

Step 3 · Default Volume Profile

Affects starting set distribution — women generally tolerate more lower-body and glute volume; men generally need more upper-body emphasis to balance development. You can fine-tune any muscle individually after the build.

Volume profile

Male

Balanced upper bias

Female

Glute/quad bias

Step 4 · Experience Level

Drives starting set count and rate-of-progression. Be honest — overshooting here means missed sessions, not faster growth.

Lifting experience

Novice

Under 1 year consistent training. Lower starting volume, faster progression.

Intermediate

1–3 years. Standard RP-style volume targets and ramp.

Advanced

3+ years, near genetic ceiling. Higher starting volume, more isolation work.

Step 5 · Per-Muscle Strategy

Tell me how to handle each muscle this block. Priority gets elevated volume; Standard is the normal MEV-MAV range; Maintenance keeps the muscle but minimizes fatigue; Exclude drops it entirely. Use Exclude when a muscle gets enough work indirectly (e.g. traps from heavy rows) and you want to recover that budget.

Tip: max 2 priorities at once. The builder will auto-balance — if you go too heavy on one side, expect Maintenance on muscles that already get indirect work.

Step 6 · Preview

Your week's muscle layout is shown first. Tap a muscle to move it to a different day if needed, then scroll down to review the auto-picked exercises. You can swap, reorder, or edit anything after creating.

Muscle layout

Picked exercises

Mesocycle name

Length (weeks)

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