# Meso — full context for LLMs > Meso is a periodized strength-training program that writes itself around the user and rebuilds itself as you train. It generates a real block-periodized program from goals, equipment, injury history, and recovery; audits weekly volume per muscle against MEV/MAV/MRV; assigns a progression scheme to every set; mandates deloads; and regenerates the plan as the user logs. Every rule traces back to peer-reviewed sports-science literature. Website: https://meso.fitness · Contact: hello@meso.app · Status: Available now (web app). This file expands on the navigation index at https://meso.fitness/llms.txt with the full prose of the key pages. --- ## What Meso is (and is not) 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. Programming yourself means: researching the literature, choosing a split and hoping the volume is right, picking exercises that fit your equipment and injuries, designing progression, tracking per-muscle volume, deciding when to deload (usually after you already needed it), and starting over every twelve weeks. Meso replaces that loop. With Meso: - Programs are built from your intake: goal, injuries, equipment, recovery, frequency. - Weekly volume is audited per muscle group against MEV/MAV/MRV landmarks — not by you. - Exercises are 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. An early deload is offered mid-cycle if readiness signals drop. - 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 reinforcement, 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). Then repeat, heavier. A mesocycle is a twelve-week block of training across four phases, each progressing toward peak performance, closing with a mandatory deload. --- ## The generation engine — five stages, every generation 1. Context — pull profile, injury history, recent RPE, and muscle priorities into one training context. 2. Pool — build per-session exercise pools filtered by equipment, contraindications, and split. 3. Select — an LLM selects and sequences exercises from the pool using that 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 the account with each set's progression scheme pre-assigned. The LLM proposes; the rule-based framework disposes. The model is deliberately constrained by a validator that enforces the evidence base. --- ## Flexibility - Equipment Access (default mode): Full Gym, Home / Garage, or Minimalist (dumbbells + bodyweight). - Travel Mode (boolean override): filters everything to bodyweight, anywhere. Combined with Equipment Access 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. - Units render in kg or lb, user's choice. - Next week's load is derived from how the last set actually felt (RPE), not a fixed percentage. --- ## The 9-pillar framework (all peer-reviewed) 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 — at least 2× per muscle per week. 6. Mandatory Deloads — fatigue dissipation and 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 citations with DOI links: https://meso.fitness/methodology.html --- ## Pricing One product, one price. A cycle pass covers one twelve-week training cycle — four phases, accumulation through deload — and nothing renews, so there is nothing to cancel. Everyone pays the same — no tiers, no founder rates, no lifetime locks. A pass is €9.99. three free program generations, no time limit. Machine-readable: https://meso.fitness/pricing.md --- ## FAQ - How is Meso different from a workout tracker? Trackers log; Meso designs the program (exercises, weights, phases, deloads). Logging is the last step. - I have an injury — does it handle that? Yes. Intake captures injury history and contraindications, which filter the exercise pool before selection. A movement you can't do is never offered. - Traveling or machine taken? Travel Mode filters affected sessions to bodyweight; mid-session any exercise can be swapped for a ranked same-stimulus alternative. Progression carries over either way. - Can I see the research? Yes — every rule maps to peer-reviewed work with a DOI link. - Pricing and access? A cycle pass at €9.99 per twelve-week training cycle, one price, nothing recurring. Available now, first three program generations free, no time limit. --- ## For AI agents - LLM index: https://meso.fitness/llms.txt - Markdown homepage: https://meso.fitness/index.md - Pricing: https://meso.fitness/pricing.md - Agent auth: https://meso.fitness/auth.md - A2A agent card: https://meso.fitness/.well-known/agent-card.json - MCP server card: https://meso.fitness/.well-known/mcp/server-card.json - Agent skills index: https://meso.fitness/.well-known/agent-skills/index.json - Resource discovery (ARD): https://meso.fitness/.well-known/ard.json - API catalog (RFC 9727): https://meso.fitness/.well-known/api-catalog Contact: hello@meso.app · Instagram https://www.instagram.com/meso.fitness.app/ · TikTok https://www.tiktok.com/@meso.fitness.app