Personalization & smart learning

The literature gives everyone the same starting numbers. Yours don't stay flat for long.

MYPertrophy starts every muscle on the same peer-reviewed defaults as everyone else. Then it watches how you actually respond — what you tolerate, what you struggle to recover from, which exercises and muscles you keep coming back to together — and adjusts quietly in the background. Every signal below comes only from sets you've actually logged, never a soreness check-in or a guess.

Open the app → See the underlying formulas

Progress screen showing Quads volume down 26% over the last 4 weeks, comfortably inside your personalized growth zone, about 6% higher than the general starting point

Personalized to you

Your growth zone starts from the literature — then adjusts to you

Every muscle ships with a minimum, maximum-adaptive, and maximum-recoverable weekly set count (MEV / MAV / MRV) drawn from published volume-landmark research — the same numbers for everyone, on day one. From there it's just a starting point. Once a muscle has enough of your own training logged, MYPertrophy checks whether you've been comfortably handling volume at or above the default with no plateau in sight, or struggling to recover even below it, and nudges your zone accordingly. Nothing is silently overridden — it tells you exactly when and how far a zone has moved.

Actual calibration note, real account — Quads "Quads volume is down 26% over your last 4 weeks. In your growth zone. Zone personalized from your own training — running about 6% higher than the general starting point, based on how you've actually responded."

Quads recovery advice — mostly back from an 11-set session mostly short of failure, with 11 sets logged this week across 1 session, past the 8-set mark where growth kicks in

Reading fatigue, not just volume

It knows the difference between a lot of volume and a lot of volume close to failure

A high set count on its own doesn't tell the whole story — the same 11 sets land very differently depending on how close to failure they were taken. MYPertrophy's recovery advice weighs both together, so a heavy dose taken mostly short of failure gets a different read than the same dose pushed to the limit — and says which one it's looking at, plainly, rather than reducing it to a single fatigue percentage.

Actual advice, real account — Quads "Quads is most of the way back from 11 sets last session (a very high dose for this muscle), mostly short of failure. A light-to-moderate session is fine, but pushing to failure now would be piling on top of fatigue that hasn't fully cleared yet."

1The same logic catches plateaus, too: if a flat or dropping estimated 1RM still hasn't turned around a couple of sessions after a deload, a lighter version of the same movement probably isn't the answer — so it looks for a different exercise hitting the same primary muscle instead, your own logged library first, and offers a one-tap swap right inside the suggestion box.

Exercise Library screen — Bench Press, Cable Crossover, Chest Dip and more, each labeled with primary and secondary muscles and how heavily each secondary muscle is worked

Where the numbers actually come from

Every exercise is tagged down to how much each secondary muscle carries

None of the calibration above works without knowing what an exercise actually trains. Every entry in the library — Bench Press, Cable Crossover, Chest Dip, and the rest — is tagged with a primary muscle plus every secondary it meaningfully involves, each rated Light, Medium or Heavy rather than a flat yes/no. Add your own exercise and it goes through the same tagging, checkboxes and all, so a custom movement counts toward volume exactly as precisely as a library one.

Smaller, quieter signals

Also learning in the background

None of these are dramatic on their own, and none of them ever get to override the science — they only ever refine within it.

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Learns your real rep range

If your last several sessions on an exercise consistently land above or below the standard 8–12 rep target, MYPertrophy shifts that exercise's own target to match your real pattern — sized off the median of recent sessions, not one outlier, and it always says so in the suggestion text when it happens.

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Learns what you train together

Smart Suggest quietly learns which muscles you tend to train in the same session — chest with triceps, say — and uses that only to break a tie between two equally-overdue muscles. It can never bump a muscle up the list, or skip one that's genuinely more overdue, just because of a learned pairing.

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Advances your experience level on its own

The training-experience bracket you set once keeps advancing quietly from that date instead of staying frozen at whatever you originally picked — so the recovery model's experience modifier reflects where you actually are today, not just how you described yourself when you signed up.