Meso builds fully periodized training blocks grounded in peer-reviewed sports science — then adapts them, set by set, as you log. Not a workout tracker pretending to program. Not a PDF that stops after week four. A coach, running on the same principles as the best ones you can't afford.
Two screens you'll open every day. The Plan shows the week ahead and where today fits in the macro cycle. Today is the session itself — exercise, target weights, RPE caps, swap suggestions if anything's off.
High volume, moderate intensity. Technique reinforcement, hypertrophy, work capacity.
Volume tapers. Intensity climbs. The bridge between building and expressing strength.
Minimum volume, maximum intensity. Singles, doubles, triples. What you've built gets tested.
Every 4–6 weeks. Volume drops 40–50%, intensity drops, CNS recovers. Then we repeat, heavier.
Two orthogonal dimensions, one program. Equipment Access is your default — Full Gym, Home / Garage, or Minimalist (dumbbells + bodyweight). Travel Mode is a boolean override that filters everything to bodyweight, anywhere. Together that's four reachable equipment states — and Meso regenerates the affected sessions for whichever combo you're on, then re-syncs your progression when you're back so you don't lose the block.
Every exercise has a ranked list of alternates for the same muscle, same stimulus. Tap the movement, see equivalents filtered to the gear you have right now. Progression carries over. Session continues.
Set logging is optimistic, offline-tolerant, and one tap. No modals. No "are you sure." No loading spinners between your warm-up and working set.
Weights render in your preferred unit — kilograms or pounds — your call.
Next week's load isn't calculated by a fixed percentage. It's derived from how the last set actually felt.
Every rule Meso enforces — volume landmarks, RPE-based autoregulation, deload timing, stretch-biased hypertrophy, compound-first ordering — traces back to published research in exercise science.
We're not a black box. We're a rule-based engine enforcing evidence, with an LLM on a leash for exercise selection. If a rule surprises you, we show you the paper.
View the full methodology →