Programmes that are based on something

Periodisation with phases

The 60 programmes are not a list of exercises that stays the same for twelve weeks. They run in phases, and volume and intensity scale with the phase you are in. A build phase asks something different of you than the week before a deload, and the plan should know that.

That is the difference between a plan and a programme: a plan tells you what you do today, a programme knows why today differs from three weeks ago.

Volume autoregulation on landmarks

How many sets per muscle group per week you need is not a fixed number. There is a floor below which you build nothing and a ceiling above which you only eat into recovery. Your working range sits between them.

The app tracks your weekly volume per muscle group against those bounds and adjusts when you drop below or climb above. No model pulling a plan out of the air: a counter with a boundary around it, and a proposal when you cross it.

Double progression, per exercise

Hit the top of the rep range on all your sets and the weight goes up, dropping you back to the bottom of that range. That is double progression, and it works because it makes you earn what you add.

Athverge applies that rule per exercise and makes a proposal the moment you open the exercise — with your previous performance beside it, so you can see where the proposal came from.

The player

Supersets, drop sets, timed sets and myo-reps are in the player itself, not a note you improvise around it. Your previous performance sits in the input field as a ghost value, so you know what you have to beat without paging back.

The rest timer is set per exercise and keeps running on Android as a live notification, screen off included. The set clock writes your time back. A personal record is recognised the moment you set it, not when you go looking later.

1290 exercises that know your gym

Every exercise has an image and instructions, and an equipment filter keeps you from being offered something your gym does not have. Aliases catch the fact that one machine has three names, all leading to the same exercise.

Unsure about your execution? Film a set and send it to your coach — if you have one. Without a coach that button stays out of sight.

What you see afterwards

A progress graph per exercise, your weekly distribution per muscle group on a radar chart, and your personal records in a list. Enough to see whether you are moving forward and where you are lopsided, without becoming a dashboard that eats an evening.