Mesocycle is a hypertrophy tracker in private development. It programs your sessions, progresses load against your own logs, and prioritises the muscles you actually want to grow — so every set earns its place.
Every default — the sets, the rep range, the intensity, the exercise, the session order, the deload timing — is pulled from the best current hypertrophy evidence and tuned for practical recovery. You bring the work; the app brings the reasoning.
Onboarding takes about two minutes. Everything after is logging sets.
Age, height, weight, training age. We use it to calibrate starting volume and progression rate — nothing leaves your account.
For each muscle group, pick weak, normal, or strong. Weak muscles get more sets and go first in the session. Strong muscles get less.
Your week is generated, exercises are machine-first by default, and load is prescribed against your own logs at 1–2 reps in reserve.
The defaults aren't a guess. They sit inside the effective range for hypertrophy that meta-analyses have converged on: enough proximity to failure to drive growth, enough volume to accumulate over a mesocycle, enough freshness to progress load week over week. You can override any of it.
Mesocycle handles the parts that take programming knowledge — so you don't have to bring it with you to the gym.
Upper / Lower 4× is the default. Full body every other day is the alternative. Or build a custom split with the same caps.
Each muscle's default exercise is the one with the best stimulus-to-fatigue ratio — usually a machine. Swap any time.
Weak muscles go first in the session and get the extra set. Strong muscles get dropped to a maintenance dose. No wasted effort.
Load moves up when the last set's RIR is high; reps push up before weight. Your logs are the source of truth, not a template.
Volume and intensity drop automatically on deload weeks. You don't have to remember — and you don't have to resist the urge to grind.
Every set you log belongs to you. Encrypted on your own account, export on request, delete with one click. No data resale, no ad retargeting, no dark patterns.
Six ideas from current hypertrophy research that shape every default.
Sets finish at 1–2 reps in reserve — close enough to recruit every fibre, fresh enough to progress load next week.
Volume starts where the dose-response curve is steepest and accumulates over the mesocycle. You earn every extra set.
Protein synthesis elevates for about 48 hours per muscle. Two quality bouts a week is the recovery sweet spot.
Each muscle's default is the exercise that grows it most per unit of systemic fatigue — usually a machine.
The muscles you most want to grow get the freshest minutes and the extra set. Strong muscles get a maintenance dose.
Volume and intensity drop on schedule so the next mesocycle opens with full recovery. No earning it; no resisting it.
Because Upper / Lower four times a week hits each muscle twice in seven days with enough volume per session to drive growth and enough between-session gap to recover fully. Twice-weekly frequency is the sweet spot for recovery-limited hypertrophy, and this split gets you there with four sessions instead of six. If you want a different structure, the custom builder lets you design one with the same volume caps.
For hypertrophy specifically, the best exercise for a muscle is usually the one that fatigues that muscle most per unit of systemic fatigue. Machines tend to win that trade because they stabilise the load, let you take sets closer to failure safely, and keep tension on the target. Free-weight compounds still appear — they just aren't the default when something simpler would grow the muscle more.
Yes, and it will still be useful in year five. Training age is part of the onboarding; starting volume, progression rate, and how aggressively weak-point priority is applied all shift based on it.
No. The app prescribes load against your own recent logs and a target RIR, not against an estimated one-rep max. If you've never lifted before, you start light and the logs calibrate quickly.
Free during the beta. If a paid tier ever exists, the core session generator and logging will stay free.
It's in private development. Join the iOS waitlist and you'll be among the first to get a TestFlight invite when it's ready.
In a Supabase Postgres database, encrypted at rest and in transit, behind row-level security policies keyed on your user ID. See the privacy policy for specifics.
The app is in private development. Leave your email and we'll send the TestFlight invite the moment it's ready.
Join the iOS waitlist