Training
Hypertrophy mesocycles that plan next week's sets, reps, and load from what you lifted and how you recovered.
skcal runs hypertrophy training blocks (mesocycles) modeled on Renaissance Periodization. You pick a split and lift. After each session you say how each muscle felt, and skcal writes next week for you.
Plan a mesocycle
Open Train → Mesocycles in the app and start a new one, or ask the agent (“plan me a 5-week upper/lower block”). Choose a split template or build your own days from muscle slots.
| Template | Key | Days per week |
|---|---|---|
| Full Body | full_body_3 |
3 |
| Upper / Lower | upper_lower_4 |
4 |
| Upper Body | upper_focus_4 |
4 |
| Push / Pull / Legs | ppl_3 |
3 |
| Push / Pull / Legs | ppl_6 |
6 |
A mesocycle runs 3 to 8 weeks (5 by default), and the last week is always a deload. Only one mesocycle is active at a time. Each slot gets a default exercise from the built-in library. You can swap it for another exercise or one you add yourself.
How each week is planned
Week 1 starts at minimum effective volume
Each muscle starts at its MEV (minimum effective volume) for the week, split across the slots that train it, at 3 reps in reserve (RIR).
Effort ramps across the block
The RIR target drops evenly from 3 in week 1 to 0 in the last week before the deload.
Volume follows your feedback
After a session, rate each muscle’s soreness, pump, joint pain, and workload. Recovered muscles with a weak stimulus get up to 2 more sets next week. Muscles that were still sore, at their limit, or in pain hold or lose a set. Volume never goes past the muscle’s MRV (maximum recoverable volume). With no feedback, a muscle you trained gets one more set.
Load and reps progress from what you lifted
Hit your target reps and next week’s target weight goes up about 2.5% (at least 5 lb). Bodyweight and band moves add a rep instead. Miss by 1 or 2 reps and you keep the weight and aim for one more rep. Miss by more and you keep the weight and match what you did.
Deload
The final week keeps half the sets at the same load for half the reps.
Log sets
In the app, tap through each set’s weight and reps. A number you type fills the sets below it until you type a different one, so straight sets are one entry. Train shows a live rest timer and your average rest for the session. You can also just tell the agent what you did: “bench 185 for 8, 8, 7” fills in the matching exercise’s sets in your next session, and adds sets if you did more than planned.
Over the API, the same thing is one call:
curl -X POST https://app.skcal.fit/api/training/log \
-H "Authorization: Bearer skcal_your_key_here" \
-H "content-type: application/json" \
-d '{"exercise": "bench", "sets": [{"weightLb": 185, "reps": 8}, {"weightLb": 185, "reps": 8}, {"weightLb": 185, "reps": 7}]}'GET /api/training/current returns your next session with its targets and last
week’s results. API keys need the training:read or training:write scope.
See the Training section of the API reference
for every endpoint.