Adaptive hypertrophy training

SAMPLE READOUT

Training near the ceiling, managed set by set.

An advanced lifter trains close to their limit on a push/pull/legs split. Calyber catches a genuine performance drop and cuts volume before fatigue compounds.

Sample inputs, real engine. The lifter is fictional; the prescriptions and estimates are the engine's real output. This is a modeled scenario, not a promised result.

Start free See the full block

Sample case file

Push / Pull / Legs, 5 days/week

SituationSmall gains, high fatigue

Main decisionReduceCut shoulder volume after a measured drop

Weeks

5 / week

Schedule

532

Sets logged

Planned

Deload

Sample lifters

Modeled lifter · Real engine output · Every set inspectable · Not a promised result

The decision

The call this block turns on.

Fixed plan

Keep pushing volume because the program says so.

Calyber

Cut volume the moment a lift measurably regresses, before fatigue compounds.

What it sees: A genuine performance drop on a priority muscle under high fatigue.

Near the ceiling, knowing when to pull back is the gain.

Calyber recommendation

Week 2 update

Chest

Weekly volume: 8 to 8 sets

DecisionHold volume

Why this changed

The raw feedback pointed toward a volume change, but the engine's priority and recovery rules held the target steady for this muscle.

Recoverable range: MEV 8 to MRV 20 sets
New weekly target: 8 sets

Engine trace available

The block

Near the ceiling, fatigue managed set by set.

Five days a week on a push, pull, legs split. Calyber pushed while performance held, cut shoulder volume after a measured drop in week 6, and finished with a planned deload before fatigue compounded.

Performance drop under fatigueCut shoulder volumeFatigue managed before it compounds

Weeks

5 / week

Training schedule

532

Sets logged

Exercises

Engine changes

Modeled trend

239 → 263 lb

Bench Press estimated strength

Estimated 1RM computed from the logged sets: a strength index, not a loaded bar weight. Modeled from sample inputs, not a promised result.

Timeline

W1Start

W2Raise shoulders

W3Push

W4Push

W5Push

W6Cut shoulders

W7Peak

W8Hold

W9Deload

Muscle priority map

Emphasized

Primary focus for this block

Back/LatsChestShoulders

Growth

Progressed where recovery allowed

BicepsCalvesHamstringsQuadsTriceps

Adjustments

What the engine changed, and why.

4 engine moments shaped this block. Open any trace to read the engine's own reasoning, verbatim.

Week 2 · ChestVolume held8 → 8 sets (0/week)
The raw feedback pointed toward a volume change, but the engine's priority and recovery rules held the target steady for this muscle.
▸Engine trace
MEV 8MRV 20
Good stimulus (net=1.0) -> +1 set | Slow-recovery muscle held steady unless under-stimulated [priority=EMPHASIZE, recovery=SLOW, muscle=Chest]
Why the volume held
Week 2 · ShouldersVolume raised10 → 11 sets (+1/week)
Shoulders recovered well and the sets were productive, so the engine added volume for the next week, bounded by the maximum recoverable volume.
▸Engine trace
MEV 10MRV 26
Good stimulus (net=1.0) -> +1 set [priority=EMPHASIZE, recovery=FAST, muscle=Shoulders]
How the engine decides volume
Week 6 · ShouldersVolume cut12 → 10 sets (-2/week)
High fatigue and a measured drop in performance triggered a volume cut, so recovery could catch up before the work resumed.
▸Engine trace
MEV 10MRV 26
Still sore AND workload too much -> -2 sets [priority=EMPHASIZE, recovery=FAST, muscle=Shoulders]
See the recovery protocol
Week 9 · All musclesDeload
The final week is a planned deload. Volume and load drop so accumulated fatigue clears before the next block.
▸Engine trace
Scheduled deload: target RIR 8, loads capped near 50 percent of peak estimated 1RM.
See the recovery protocol

Training near your limit? Log a block and let Calyber manage fatigue set by set, cutting volume before it costs you.

Start free

Full log

For lifters who want the receipts.

The complete week by week prescription the engine produced: every set, load, rep target, and RIR. Most visitors do not need this to understand the case. Open it to audit every number.

Simple view above. Audit view below.

▸Open the full 9-week logset by set

W1Target RIR 3

Push2026-03-02

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Medium Grip)	4	205	6	nr
Dumbbell Shoulder Press (Seated)	4	70	8	nr
Machine Lateral Raise	3	60	14	nr
Cable Triceps Pushdown (Rope)	6	75	11	nr

Pull2026-03-03

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Barbell Bent Over Row	4	185	7	nr
Pulldown (Normal Grip)	3	160	9	nr
Barbell Curl (Normal Grip)	6	75	9	nr

Legs2026-03-04

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Barbell Squat (High Bar)	2	275	6	nr
Seated Leg Curl	3	140	11	nr
Standing Calf Raise	6	220	12	nr

Upper2026-03-05

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Incline, Medium Grip)	4	155	7	nr
Seated Cable Row	3	180	10	nr
Machine Lateral Raise	3	60	14	nr

Lower2026-03-06

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Leg Press	2	410	9	nr
Stiff-Legged Deadlift	3	225	8	nr
Leg Extension	2	160	13	nr

W2Target RIR 3

Push2026-03-09

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Medium Grip)	4	205	7	nr
Dumbbell Shoulder Press (Seated)	4	70	9	nr
Machine Lateral Raise	4	60	15	nr
Cable Triceps Pushdown (Rope)	6	75	12	nr

Pull2026-03-10

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Barbell Bent Over Row	4	185	8	nr
Pulldown (Normal Grip)	3	160	10	nr
Barbell Curl (Normal Grip)	7	75	10	nr

Legs2026-03-11

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Barbell Squat (High Bar)	2	275	7	nr
Seated Leg Curl	3	140	12	nr
Standing Calf Raise	6	220	13	nr

Upper2026-03-12

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Incline, Medium Grip)	4	155	8	nr
Seated Cable Row	3	180	11	nr
Machine Lateral Raise	3	60	15	nr

Lower2026-03-13

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Leg Press	2	410	10	nr
Stiff-Legged Deadlift	3	225	9	nr
Leg Extension	2	160	14	nr

W3Target RIR 2

Push2026-03-16

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Medium Grip)	4	205	8	nr
Dumbbell Shoulder Press (Seated)	4	70	10	nr
Machine Lateral Raise	4	60	16	nr
Cable Triceps Pushdown (Rope)	6	75	13	nr

Pull2026-03-17

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Barbell Bent Over Row	4	185	9	nr
Pulldown (Normal Grip)	3	160	11	nr
Barbell Curl (Normal Grip)	8	75	11	nr

Legs2026-03-18

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Barbell Squat (High Bar)	2	275	8	nr
Seated Leg Curl	3	140	13	nr
Standing Calf Raise	6	220	14	nr

Upper2026-03-19

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Incline, Medium Grip)	4	155	9	nr
Seated Cable Row	3	180	12	nr
Machine Lateral Raise	4	60	16	nr

Lower2026-03-20

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Leg Press	2	410	11	nr
Stiff-Legged Deadlift	3	225	10	nr
Leg Extension	2	160	15	nr

W4Target RIR 2

Push2026-03-23

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Medium Grip)	4	210	7	nr
Dumbbell Shoulder Press (Seated)	4	72.5	9	nr
Machine Lateral Raise	4	60	17	nr
Cable Triceps Pushdown (Rope)	6	75	14	nr

Pull2026-03-24

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Barbell Bent Over Row	4	185	10	nr
Pulldown (Normal Grip)	3	160	12	nr
Barbell Curl (Normal Grip)	9	75	12	nr

Legs2026-03-25

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Barbell Squat (High Bar)	2	280	7	nr
Seated Leg Curl	3	140	14	nr
Standing Calf Raise	6	220	15	nr

Upper2026-03-26

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Incline, Medium Grip)	4	155	10	nr
Seated Cable Row	3	182.5	11	nr
Machine Lateral Raise	4	60	17	nr

Lower2026-03-27

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Leg Press	2	410	12	nr
Stiff-Legged Deadlift	3	230	9	nr
Leg Extension	2	162.5	14	nr

W5Target RIR 1

Push2026-03-30

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Medium Grip)	4	210	8	nr
Dumbbell Shoulder Press (Seated)	4	72.5	10	nr
Machine Lateral Raise	4	60	13	nr
Cable Triceps Pushdown (Rope)	6	75	15	nr

Pull2026-03-31

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Barbell Bent Over Row	4	190	9	nr
Pulldown (Normal Grip)	3	162.5	11	nr
Barbell Curl (Normal Grip)	10	80	11	nr

Legs2026-04-01

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Barbell Squat (High Bar)	2	280	8	nr
Seated Leg Curl	3	140	15	nr
Standing Calf Raise	6	222.5	14	nr

Upper2026-04-02

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Incline, Medium Grip)	4	160	9	nr
Seated Cable Row	3	182.5	12	nr
Machine Lateral Raise	4	60	13	nr

Lower2026-04-03

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Leg Press	2	410	11	nr
Stiff-Legged Deadlift	3	230	10	nr
Leg Extension	2	162.5	15	nr

W6Target RIR 1

Push2026-04-06

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Medium Grip)	4	215	7	nr
Dumbbell Shoulder Press (Seated)	4	75	9	nr
Machine Lateral Raise	3	60	18	nr
Cable Triceps Pushdown (Rope)	6	77.5	14	nr

Pull2026-04-07

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Barbell Bent Over Row	4	190	10	nr
Pulldown (Normal Grip)	3	162.5	12	nr
Barbell Curl (Normal Grip)	11	80	12	nr

Legs2026-04-08

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Barbell Squat (High Bar)	2	285	7	nr
Seated Leg Curl	3	142.5	14	nr
Standing Calf Raise	6	222.5	15	nr

Upper2026-04-09

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Incline, Medium Grip)	4	160	10	nr
Seated Cable Row	3	185	11	nr
Machine Lateral Raise	3	60	18	nr

Lower2026-04-10

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Leg Press	2	410	12	nr
Stiff-Legged Deadlift	3	235	9	nr
Leg Extension	2	165	14	nr

W7Target RIR 0

Push2026-04-13

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Medium Grip)	4	215	8	nr
Dumbbell Shoulder Press (Seated)	4	75	10	nr
Machine Lateral Raise	3	62.5	17	nr
Cable Triceps Pushdown (Rope)	6	77.5	15	nr

Pull2026-04-14

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Barbell Bent Over Row	4	195	9	nr
Pulldown (Normal Grip)	3	165	11	nr
Barbell Curl (Normal Grip)	12	85	11	nr

Legs2026-04-15

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Barbell Squat (High Bar)	2	285	8	nr
Seated Leg Curl	3	142.5	15	nr
Standing Calf Raise	6	225	14	nr

Upper2026-04-16

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Incline, Medium Grip)	4	165	9	nr
Seated Cable Row	3	185	12	nr
Machine Lateral Raise	3	62.5	17	nr

Lower2026-04-17

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Leg Press	2	410	11	nr
Stiff-Legged Deadlift	3	235	10	nr
Leg Extension	2	165	15	nr

W8Target RIR 0

Push2026-04-20

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Medium Grip)	4	220	7	nr
Dumbbell Shoulder Press (Seated)	4	77.5	9	nr
Machine Lateral Raise	3	62.5	18	nr
Cable Triceps Pushdown (Rope)	6	80	14	nr

Pull2026-04-21

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Barbell Bent Over Row	4	195	10	nr
Pulldown (Normal Grip)	3	165	12	nr
Barbell Curl (Normal Grip)	13	85	12	nr

Legs2026-04-22

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Barbell Squat (High Bar)	2	290	7	nr
Seated Leg Curl	3	145	14	nr
Standing Calf Raise	6	225	15	nr

Upper2026-04-23

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Incline, Medium Grip)	4	165	10	nr
Seated Cable Row	3	187.5	11	nr
Machine Lateral Raise	3	62.5	18	nr

Lower2026-04-24

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Leg Press	2	410	12	nr
Stiff-Legged Deadlift	3	240	9	nr
Leg Extension	2	167.5	14	nr

W9DELOADTarget RIR 8

Push2026-04-27

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Medium Grip)	2	130	30	nr
Dumbbell Shoulder Press (Seated)	2	47.5	30	nr
Machine Lateral Raise	2	47.5	30	nr
Cable Triceps Pushdown (Rope)	3	55	30	nr

Pull2026-04-28

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Barbell Bent Over Row	2	125	30	nr
Pulldown (Normal Grip)	2	110	30	nr
Barbell Curl (Normal Grip)	7	55	30	nr

Legs2026-04-29

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Barbell Squat (High Bar)	1	175	30	nr
Seated Leg Curl	2	102.5	30	nr
Standing Calf Raise	3	162.5	30	nr

Upper2026-04-30

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Incline, Medium Grip)	2	105	30	nr
Seated Cable Row	1	125	30	nr
Machine Lateral Raise	1	47.5	30	nr

Lower2026-05-01

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Leg Press	1	277.5	30	nr
Stiff-Legged Deadlift	1	150	30	nr
Leg Extension	1	117.5	30	nr

Generated by Calyber's training algorithm from authored sample inputs: logged sessions and session feedback for fictional sample lifters. No real person's data appears on this page. Algorithm version v1.2.0.

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