Build your hypertrophy mesocycle
Set a few choices and get a full program: each muscle's weekly volume landmarks met (counting what big lifts already do indirectly), periodised into an accumulation block plus a deload. Editable, downloadable.
Only W1 is editable. Later weeks scale automatically.
| Exercise | Reps | W1 ✎ | W2 | W3 | DL | ||
|---|---|---|---|---|---|---|---|
| A | 8-10 | 5 | 6 | 6 | 3 | ||
| B | 8-10 | 5 | 6 | 6 | 3 | ||
| C | 8-10 | 3 | 4 | 4 | 2 | ||
| D1 | 10-12 | 3 | 4 | 4 | 2 | ||
| D2 | 10-12 | 2 | 3 | 4 | 2 | ||
| E1 | 10-12 | 2 | 3 | 4 | 2 | ||
| E2 | 10-12 | 2 | 3 | 3 | 2 | ||
| Exercise | Reps | W1 ✎ | W2 | W3 | DL | ||
|---|---|---|---|---|---|---|---|
| A | 8-10 | 4 | 5 | 5 | 3 | ||
| B | 8-10 | 5 | 5 | 6 | 3 | ||
| C1 | 10-12 | 3 | 3 | 4 | 2 | ||
| C2 | 10-12 | 4 | 5 | 5 | 3 | ||
| D1 | 10-12 | 2 | 2 | 3 | 1 | ||
| D2 | 10-12 | 4 | 5 | 5 | 3 | ||
| Exercise | Reps | W1 ✎ | W2 | W3 | DL | ||
|---|---|---|---|---|---|---|---|
| A | 8-10 | 5 | 5 | 6 | 3 | ||
| B | 8-10 | 4 | 4 | 5 | 2 | ||
| C | 8-10 | 3 | 3 | 4 | 2 | ||
| D1 | 10-12 | 4 | 4 | 5 | 2 | ||
| D2 | 10-12 | 4 | 4 | 5 | 2 | ||
| E | 10-12 | 2 | 2 | 2 | 1 | ||
Navy = week 1 · red = peak.
| Muscle (direct sets) | W1 | W2 | W3 | Deload |
|---|---|---|---|---|
| Target RIR | 3 | 2 | 0-1 | 4-5 |
| Chest | 10 | 11 | 12 | 6 |
| Back | 10 | 11 | 12 | 6 |
| Quads | 8 | 9 | 10 | 5 |
| Hamstrings | 6 | 7 | 8 | 4 |
| Side Delts | 8 | 9 | 10 | 5 |
| Rear Delts | 6 | 7 | 8 | 4 |
| Biceps | 2 | 3 | 4 | 2 |
| Triceps | 2 | 3 | 4 | 2 |
| Calves | 8 | 9 | 10 | 5 |
| Abs | 6 | 7 | 8 | 4 |
Add a set only if earned: last week's reps hit at target RIR and you recovered. Else repeat; deload at MRV or a stall.
Your plan stays on your device.
Volume landmarks (sets per muscle per week) are population starting points. Your real MEV/MRV shifts with sleep, stress, nutrition and exercise choice, so autoregulate. The meters estimate effective volume (direct sets plus a share of indirect work from compounds) and hold it within MRV. Prioritise a muscle and the rest still grow, at a lower ceiling. General training info, not medical advice. If you’re injured or have a condition, check with a professional first.
Want this built around you?
The same method I use with clients. A coach picks exercises around your equipment, joints and schedule, then adjusts volume off your real performance week to week.