FitnessAIMethodology: how your routine is built
FitnessAI does not pick exercises at random or reuse templates. Every routine comes from an engine with explicit rules on volume, intensity and fatigue. This page sets out those rules so you can judge them yourself.
Double progression: reps before load
Within a rep range (say 8-12) you first add reps at the same load. Only once you hit the top of the range on every set does the weight go up and the range reset. This avoids premature jumps in load, the usual cause of stalling and technical breakdown.
RIR: intensity measured in reps in reserve
Intensity is expressed as reps in reserve: how many more reps you could complete before failure. RIR 2 means stopping two reps short. It is more reliable than %1RM because it adapts to how you actually feel that day, letting you accumulate quality volume without exhausting recovery.
MEV and MRV: how much volume per muscle group
Each muscle group has a minimum effective volume (MEV), below which the stimulus does not pay off, and a maximum recoverable volume (MRV), above which fatigue outpaces adaptation. The engine counts weekly sets per group and flags anything outside that range, instead of distributing sets by eye.
Periodisation: accumulation and deload
The mesocycle runs four weeks. The first three accumulate volume at progressively harder RIR; the fourth is a deload that cuts load so adaptation can surface. Training flat out every week does not produce more results, only more fatigue.
Fatigue management
Each routine gets a fatigue score based on volume, frequency and overlap between muscle groups. If load concentrates too much, the engine flags it and rebalances, separating groups that share indirect work so they do not stack on consecutive days.
Exercise selection
The catalogue holds 147 exercises with movement pattern, muscles involved, equipment and contraindications. Selection respects your equipment, declared injuries and any groups you choose to avoid. No exercise repeats within a session and duration matches the time you specify.
What this method does NOT do
It does not replace a professional. It does not diagnose or treat injuries. It does not prescribe diets or supplements. If you have a medical condition, injury or pain, consult a healthcare professional first. The routine is an informed starting point, not a treatment.
FAQ
What is the method based on?
Standard strength-training science: double progression, reps in reserve, minimum effective and maximum recoverable volume, and block periodisation with a deload week.
Why reps in reserve rather than %1RM?
Because 1RM shifts with rest, sleep and stress. RIR adapts to the day and does not require testing maximal lifts, which is unwise without supervision.
Does it work if I train at home?
Yes. The engine filters by available equipment: full gym, dumbbells only or bodyweight, and substitutes exercises you cannot perform.
Is it really free?
Yes. No subscription, no paid tier, no locked features.
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