---
title: "Meso — a program that rebuilds itself"
description: "Meso writes you a block-periodized strength program from your goals, equipment, and training history, and rebuilds it as you train. Grounded in peer-reviewed sports science."
canonical: "https://meso.fitness/"
last-updated: "2026-09-10"
---

# Meso — a program that rebuilds itself

**Periodized. Personalized. Rebuilt as you train.**

Meso writes you a strength program based on your goals, your equipment, and your training history — and rebuilds it as you progress. It is grounded in peer-reviewed sports science and adapted set by set as you log.

Meso is **not** a workout tracker. Trackers log what you did; you still decide what to do. Meso designs the program — it picks the exercises, sets the weights, structures the weeks into phases, and tells you when to deload. Logging is step five; the first four are the product.

- **Status:** Available now (web app).
- **Pricing:** a cycle pass — one purchase covers one twelve-week training cycle. One price for everyone, no tiers, nothing recurring. three free program generations, no time limit.
- **Website:** https://meso.fitness
- **Contact:** hello@meso.app

## Why Meso

Programming yourself means researching the literature, choosing a split, guessing the volume, designing progression, tracking per-muscle volume, deciding when to deload (usually too late), and starting over every twelve weeks. Meso does that work for you:

- Programs built from your intake: goal, injuries, equipment, recovery, frequency.
- Weekly volume audited per muscle group against MEV/MAV/MRV landmarks — not by you.
- Exercises sequenced by a validator: compound-first, no redundancy, equipment-aware.
- Every movement ships with a progression scheme — linear, double, wave, or RPE.
- A mandatory deload week closes every cycle. Volume drops 40–50%, automatically — with an early deload offered if readiness drops.
- The plan rebuilds itself as you train. You show up, log sets, and train.

## The four phases

1. **Accumulation** — Build the base. High volume, moderate intensity (RPE 6–8). Technique, hypertrophy, work capacity.
2. **Intensification** — Load rises, sets fall. Volume tapers, intensity climbs (RPE 7–9). The bridge between building and expressing strength.
3. **Peak** — Maximum expression. Minimum volume, maximum intensity (RPE 8–10). Singles, doubles, triples.
4. **Deload** — Non-negotiable, the last week of every cycle. Volume −50%, intensity down (RPE 5–6), CNS recovers. Then repeat, heavier.

## Inside the engine — five stages, every generation

1. **Context** — Pull your profile, injury history, recent RPE, and muscle priorities into one training context.
2. **Pool** — Build per-session exercise pools filtered by your equipment, contraindications, and split.
3. **Select** — An LLM selects and sequences exercises using your context, not a fixed template.
4. **Audit** — A validator audits against framework rules (volume, ordering, redundancy) and retries if needed.
5. **Persist** — The program lands in your account with every set's progression scheme pre-assigned. You train.

## Flexibility — life happens

- **Equipment Access** (default): Full Gym, Home / Garage, or Minimalist (dumbbells + bodyweight).
- **Travel Mode** (boolean override): filters everything to bodyweight, anywhere. Together that's four reachable equipment states; Meso regenerates affected sessions and re-syncs progression when you're back so you don't lose the block.
- **Exercise Swap**: every exercise has a ranked list of alternates for the same muscle and stimulus, filtered to the gear you have right now. Progression carries over.

## Built on peer-reviewed sports science — the 9 pillars

1. Block Periodization — structured phase progression
2. RPE / RIR Autoregulation — load adjusted to daily readiness
3. Volume Landmarks (MEV / MAV / MRV) — per-muscle weekly audit
4. Stretch-Position Bias — exercise selection for hypertrophy
5. Frequency & Split Design — ≥2× / muscle / week
6. Mandatory Deloads — fatigue dissipation & supercompensation
7. Progressive Overload Schemes — linear, double, wave, RPE-based
8. Compound-First Ordering — sequencing within a session
9. Training-Status Individualization — dose-response by experience

Full framework with citations: https://meso.fitness/methodology.md

## Pricing

One product, one price. A cycle pass covers one twelve-week training cycle — four phases, accumulation through deload — and nothing renews. Everyone pays the same — no tiers, no founder rates, no lifetime locks. A pass is €9.99. three free program generations, no time limit. Details: https://meso.fitness/pricing.md

## For AI agents

- Machine-readable pricing: https://meso.fitness/pricing.md
- Agent auth walkthrough: https://meso.fitness/auth.md
- Agent capabilities: https://meso.fitness/.well-known/agent-skills/index.json
- A2A agent card: https://meso.fitness/.well-known/agent-card.json
- Full site index for LLMs: https://meso.fitness/llms.txt