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For those who already train in the gym and want to get stronger and build muscle. 3 full-body workouts a week, each with its own weight and rep count. Two 4-week stages: in Base the load grows week by week, in Build it moves in a wave with a step back in week three.

The heavy workout uses 5–6 reps, the medium one 8–10, the light one 12–15. On the heavy and light days the same muscle works in different exercises, so the max for each exercise is measured within one rep range. The app calculates the weight for each set from your max.

Method: Daily undulating periodization.
The three workouts of the week differ in weight and reps: heavy 5–6, medium 8–10, light 12–15. On the heavy and light days a muscle works in different exercises, so the max for each is measured within one rep range.

What studies found:

• With equal volume the daily undulating scheme added more strength than the linear one (Rhea et al., 2002)
• Linear and daily undulating schemes give the same muscle growth (Grgic et al., 2017)
• Changing the load between periods adds to the max; it does not affect muscle growth (Moesgaard et al., 2022)
• Programs that change the load between periods build the max more than programs with a constant load (Williams et al., 2017)

The studies tested the principles; the program in this form has not been tested.