Adaptive hypertrophy training

SAMPLE READOUT

A full block, recalibrated every session.

An intermediate lifter several blocks in runs an upper/lower split. Calyber pushes the priority muscles, holds where the data does not support more, and deloads at the end.

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

Upper / Lower, 4 days/week

SituationRecovers well on some muscles, not others

Main decisionPushRaise where recovery holds, hold the rest

Weeks

4 / week

Schedule

320

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

Run the same set count every week regardless of how sessions go.

Calyber

Raise volume where recovery holds and hold it where performance does not support more.

What it sees: Some muscles recovering well, others with fatigue outrunning performance.

Progression should answer the data, not the calendar.

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

Progression that answered the data, not the calendar.

Four days a week across an upper and lower split. Calyber raised volume where recovery held, held it where fatigue ran ahead of performance, and finished with a planned deload.

Uneven recoveryRaise where it holdsProgress that responds

Weeks

4 / week

Training schedule

320

Sets logged

Exercises

Engine changes

Modeled trend

165 → 179 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

W2Tune volume

W3Build

W4Build

W5Peak

W6Deload

Muscle priority map

Emphasized

Primary focus for this block

Back/LatsChest

Growth

Progressed where recovery allowed

BicepsCalvesHamstringsQuadsShouldersTriceps

Adjustments

What the engine changed, and why.

3 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 · BicepsVolume raised6 → 7 sets (+1/week)
Biceps 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 6MRV 16
Good stimulus (net=1.0) -> +1 set [priority=GROW, recovery=FAST, muscle=Biceps]
How the engine decides volume
Week 6 · 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

Several blocks in? Log a block and see Calyber raise, hold, reduce, or deload each muscle from your own sessions.

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 6-week logset by set

W1Target RIR 3

Upper A2026-02-03

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Medium Grip)	4	135	8	nr
Barbell Bent Over Row	5	135	9	nr
Dumbbell Shoulder Press (Seated)	8	45	9	nr
Dumbbell Curl (2-Arm)	3	30	10	nr

Lower A2026-02-04

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Barbell Squat (High Bar)	2	185	7	nr
Seated Leg Curl	3	110	11	nr
Standing Calf Raise	6	160	12	nr

Upper B2026-02-05

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Incline, Medium Grip)	4	115	8	nr
Seated Cable Row	5	140	10	nr
Cable Triceps Pushdown (Rope)	6	55	12	nr
Cable Curl	3	50	12	nr

Lower B2026-02-06

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Leg Press	2	270	10	nr
Stiff-Legged Deadlift	3	155	9	nr
Leg Extension	2	120	13	nr

W2Target RIR 2

Upper A2026-02-10

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Medium Grip)	4	135	9	nr
Barbell Bent Over Row	5	135	10	nr
Dumbbell Shoulder Press (Seated)	8	45	10	nr
Dumbbell Curl (2-Arm)	4	30	11	nr

Lower A2026-02-11

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Barbell Squat (High Bar)	2	185	8	nr
Seated Leg Curl	3	110	12	nr
Standing Calf Raise	6	160	13	nr

Upper B2026-02-12

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Incline, Medium Grip)	4	115	9	nr
Seated Cable Row	5	140	11	nr
Cable Triceps Pushdown (Rope)	6	55	13	nr
Cable Curl	3	50	13	nr

Lower B2026-02-13

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Leg Press	2	270	11	nr
Stiff-Legged Deadlift	3	155	10	nr
Leg Extension	2	120	14	nr

W3Target RIR 2

Upper A2026-02-17

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Medium Grip)	4	135	10	nr
Barbell Bent Over Row	5	135	11	nr
Dumbbell Shoulder Press (Seated)	8	45	11	nr
Dumbbell Curl (2-Arm)	4	30	12	nr

Lower A2026-02-18

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Barbell Squat (High Bar)	2	185	9	nr
Seated Leg Curl	3	110	13	nr
Standing Calf Raise	6	160	14	nr

Upper B2026-02-19

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Incline, Medium Grip)	4	115	10	nr
Seated Cable Row	5	140	12	nr
Cable Triceps Pushdown (Rope)	6	55	14	nr
Cable Curl	4	50	14	nr

Lower B2026-02-20

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Leg Press	2	270	12	nr
Stiff-Legged Deadlift	3	155	11	nr
Leg Extension	2	120	15	nr

W4Target RIR 1

Upper A2026-02-24

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Medium Grip)	4	140	9	nr
Barbell Bent Over Row	5	135	12	nr
Dumbbell Shoulder Press (Seated)	8	45	12	nr
Dumbbell Curl (2-Arm)	5	32.5	11	nr

Lower A2026-02-25

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Barbell Squat (High Bar)	2	185	10	nr
Seated Leg Curl	3	110	14	nr
Standing Calf Raise	6	160	15	nr

Upper B2026-02-26

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Incline, Medium Grip)	4	120	9	nr
Seated Cable Row	5	142.5	11	nr
Cable Triceps Pushdown (Rope)	6	55	15	nr
Cable Curl	4	50	15	nr

Lower B2026-02-27

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Leg Press	2	272.5	11	nr
Stiff-Legged Deadlift	3	155	12	nr
Leg Extension	2	122.5	14	nr

W5Target RIR 0

Upper A2026-03-03

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Medium Grip)	4	140	10	nr
Barbell Bent Over Row	5	140	11	nr
Dumbbell Shoulder Press (Seated)	8	47.5	11	nr
Dumbbell Curl (2-Arm)	5	32.5	12	nr

Lower A2026-03-04

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Barbell Squat (High Bar)	2	190	9	nr
Seated Leg Curl	3	110	15	nr
Standing Calf Raise	6	162.5	14	nr

Upper B2026-03-05

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Incline, Medium Grip)	4	120	10	nr
Seated Cable Row	5	142.5	12	nr
Cable Triceps Pushdown (Rope)	6	57.5	14	nr
Cable Curl	5	52.5	14	nr

Lower B2026-03-06

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Leg Press	2	272.5	12	nr
Stiff-Legged Deadlift	3	160	11	nr
Leg Extension	2	122.5	15	nr

W6DELOADTarget RIR 8

Upper A2026-03-10

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Medium Grip)	2	90	30	nr
Barbell Bent Over Row	3	90	30	nr
Dumbbell Shoulder Press (Seated)	4	30	30	nr
Dumbbell Curl (2-Arm)	3	20	30	nr

Lower A2026-03-11

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Barbell Squat (High Bar)	1	120	30	nr
Seated Leg Curl	2	77.5	30	nr
Standing Calf Raise	3	115	30	nr

Upper B2026-03-12

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Bench Press (Incline, Medium Grip)	2	75	30	nr
Seated Cable Row	2	95	30	nr
Cable Triceps Pushdown (Rope)	3	40	30	nr
Cable Curl	2	35	30	nr

Lower B2026-03-13

EXERCISE	SETS	WEIGHT (lbs)	REPS	RIR
Leg Press	1	185	30	nr
Stiff-Legged Deadlift	1	105	30	nr
Leg Extension	1	87.5	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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