For hardgainers who want to build muscle systematically. Instead of rigid templates you get a weekly structure that adapts frequency, volume, SFR and RIR to your level.
How does the generator calculate my volume?
Your training level sets the base range: Beginner 6–9, Intermediate 7–11, Advanced 8–12 sets per muscle group per week. Two controls then shift the result: Priority determines whether a muscle gets more or fewer sets (±20 %). Tolerance tells the tool how much volume you can handle per muscle — high tolerance means less fatigue per set and room for more sets (±15 %). The chosen phase scales total volume: Baseline = full average, Progression = +10 %, Peak = −5 % at higher intensity, Deload = half volume. Each muscle is clamped to a sensible floor (4 sets) and a level-dependent ceiling.
What do Priority and Tolerance mean?
Priority (1–3) controls where your volume goes. Prio 3 = highest priority = up to 20 % more sets. Prio 1 = lowest = up to 20 % fewer. Prio 2 = neutral. Set Prio 3 on muscle groups you want to develop most.
Tolerance (1–5) describes how well you recover from training a muscle group. Tol. 5 = fast recovery, low soreness, strong comeback → the tool gives you more sets because you can handle them. Tol. 1–2 = high fatigue, slow recovery → fewer sets to avoid overtraining. When in doubt: start at 3 and adjust after 2–3 weeks.
Why are my Lower Days shorter?
On an Upper/Lower split, a Lower Day trains only 2 muscle groups (Quads + Hamstrings/Glutes) instead of 4 on an Upper Day. Leg exercises like squats and deadlifts generate the highest CNS demand in the entire plan. Fewer total sets at higher intensity per set is more productive for hardgainers than artificially inflating the session. Quality over quantity.
What do MEV, MAV, RIR and SFR mean?
MEV (Minimum Effective Volume) and MAV (Maximum Adaptive Volume) describe volume ranges in which you make reliable progress. RIR (Reps in Reserve) controls your proximity to muscular failure — RIR 2 means you could do 2 more reps. SFR (Stimulus-to-Fatigue Ratio) rates how much muscle growth stimulus an exercise delivers relative to the fatigue it generates.
What can the Mesocycle Planner do?
It generates a 4–6-week block with automatic periodization: Baseline → Progression → Peak → Deload. Each week is individually adjustable — you can add an extra progression week or pull the deload forward.
Can I swap exercises?
Yes. Each exercise has a swap button that opens a dropdown with all available alternatives — filtered by your equipment setup. Each alternative shows its SFR rating and equipment tag so you can make an informed choice.
Does the generator replace individual coaching?
No. It provides a data-driven starting point and clear volume and intensity frameworks. It does not replace individual medical assessment, technique coaching or 1:1 supervision. Disclaimer.
Do I need Pro?
The free version gives you a solid starting point with base volume and exercise selection. Pro unlocks 10 features: (1) Priority System — weight individual muscles with ±20 % volume. (2) Tolerance System — adapt sets to your individual recovery (±15 %, colour feedback). (3) Exercise Swap System — 12+ exercises per muscle group, swap in one click with SFR rating. (4) Mesocycle Planner — 5-week block with automatic periodization and visual week cards. (5) Pro Dashboard — volume radar, sets bar chart, fatigue trend and volume heatmap. (6) Fatigue Analysis — dynamic score with colour system, CNS tracking and RIR weighting. (7) Week-to-Week Progression — rate performance, adjust SFR, get volume recommendation for next week. (8) DJ Grid View — muscle × day heatmap with intensity colouring. (9) Branded PDF Export — Dark and Light mode, text version to copy. (10) One-Click Deload — instantly halve volume with elevated RIR.
