Which plan should you run?
Three ways to train in Swole.fit. Pick by experience and goal, not by what your gym buddy runs.
The short answer
Under one to two years of lifting? Run linear progression. More than that and training for size? Run a mesocycle. Following a coach or your own program? Use a static plan.
Side by side
| Linear Progression | Mesocycle | Static Plan | |
|---|---|---|---|
| Best for | Under 1-2 years of lifting, or a strength block | 1+ years of lifting, hypertrophy focus | Following your own or a coach's program |
| Length | 4-12 weeks | 4-8 weeks | 4-8 weeks |
| What progresses | Weight on the bar, every week you hit your reps | Weekly sets per muscle, and effort via reps in reserve | Nothing automatic. You make the calls |
| Reps | 5 on barbell compounds, 8 on other compounds, 10-15 on isolation | Mostly 8-15, tuned by reps in reserve | Whatever your program says |
| Reps in reserve | Not tracked | Starts at 2-3, ends at 0-1 | Not tracked |
| Deload | Automatic 10% reset after 3 stalled weeks | Scheduled final week | Your call |
Linear Progression
Linear progression is the simplest way to get stronger: keep the same exercises, sets and reps, and add a little weight every week you hit all your reps. Miss them and you repeat the weight. It works best in your first one to two years of lifting.
Mesocycle
A mesocycle is a 4 to 8 week training block where weekly sets per muscle climb and you train closer to failure each week, measured in reps in reserve. The last week is a deload so you recover and grow. It suits lifters with a year or more under the bar who train for size.
Static Plan
A static plan repeats the same weekly workouts without any automatic progression. You choose the weights and sets yourself. It fits lifters who follow their own or a coach's program, or who want to hold their strength through a busy stretch, and still want every session logged and tracked.
Not sure? Let the coach pick.
Tell the Swole.fit coach how long you've trained and what you want. It recommends a plan and builds it for you.