01
Muscle gain
Hypertrophy6–12 reps on primary lifts, 65–80% of your estimated 1RM, 10–20 hard sets per muscle per week, deload every fourth week.
Biomarker-driven protocols
Training for the changes you want. The plan adapts as you do.
Build strength, aerobic fitness, and consistency with sessions shaped around your goal, equipment, and daily recovery.
Prescribed by biological readiness, not random gym guesswork.
Most fitness routines prescribe arbitrary splits that ignore nervous system fatigue, elevated inflammation (hs-CRP), or joint flare-ups.
Xcergy continuously evaluates your morning HRV, workout volume history, and clinical safety thresholds. Progression is earned through sustained physiological adaptations rather than ego-lifting into burnout.
Other apps count reps and streaks. Xcergy trains toward your metabolic health, the glucose, insulin, and blood pressure numbers that decide whether you actually feel stronger, or just more tired.
Answers the only morning question that matters: what exercises, intensity, and sets should I perform today to maximize longevity and performance?
Zone 2 HR PacingDynamic De-Load WindowsHome & Gym Rigs
Periodized 4-week mesocycles. Dynamically modulated by sleep, readiness, and biomarker recovery.
Training on the go
Train anywhere any time.
Your full training split, rest intervals, equipment swaps, and real-time load logging live directly on your iPhone, guided by daily biomarker recovery.
Readiness Score
82/100 · Train Normally
Auto-Progression
RPE 7/10 · 42 min focus
Movement Prep
Hip Mobility & Activation
Goal Logic
Your goal decides the shape of the week.
Xcergy does not run one template at different weights. Your goal sets the split, rep range, intensity, and how progression is earned.
Availability changes the split.
Three days can be full body. Four can be upper and lower. Five can be push, pull, and legs.
Three days can be full body. Four can be upper and lower. Five can be push, pull, and legs.
02
Fat loss
Metabolic Density10–15 reps, 55–70% of 1RM, Zone 2 three times a week, optional weekly high-intensity session, volume added before weight.
03
General fitness
Vitality8–15 reps, Zone 2 twice a week, mobility included, progression reviewed every second week.
04
Endurance
CardiorespiratoryMost running in Zone 2 with a small hard fraction, two low-volume full-body strength sessions, weekly volume rising about ten percent.
05
Functional fitness
LongevityCarries, get-ups, hinges and rotation, daily mobility, balance work, and movement quality before load.
Weekly rhythm & periodization
What the week actually looks like.
Strength and Zone 2 carry the base. Mobility and steps keep the week repeatable. Readiness changes the dose before you open the session.
A shape, not a script.
The rhythm stays recognisable while volume and intensity respond to your recovery.
The rhythm stays recognisable while volume and intensity respond to your recovery.
MStrength
TZone 2
WStrength
TMobility
FZone 2
SRest
SSteps
StrengthZone 2Mobility / recoveryReadiness-adjusted
Block Structure
A four-week block, not a random week.
Hard weeks are hard on purpose. The easier week arrives before you need to earn it, so progression has room to hold.
Deload is scheduled.
Volume drops by 40% while the movement pattern stays familiar.
Volume drops by 40% while the movement pattern stays familiar.
01
Accumulation
Week 1Moderate volume, technique first. Establishing clean movement mechanics.
02
Accumulation
Week 2One more set per exercise. Steady volume progressive overload.
03
Intensification
Week 3Volume held, working load and intensity step up.
04
Deload
Week 4Volume cut 40%, same exercises. Scheduled recovery before burning out.
01 / LOG-LED
The weight goes up when your logs say it should.
Progression reads your logged sets, not the calendar. Load rises only when your recent average RPE sits at 8 or below, which is roughly two reps left in reserve, and only sessions from the last five weeks count toward that decision.
The size of the jump is set per movement, so a deadlift and a lateral raise do not move by the same amount. Zone 2 walks, mobility flows, yoga and breathwork have no load to add, so they progress in time instead.
02 / IN SESSION
The session is the app, not a PDF of a plan.
You open the day's session and work through it: the movement, the target weight and reps, a rest timer that starts when you finish a set, and demo footage and coaching cues where you need them.
After each set you log the weight, the reps and how hard it felt. Effort is recorded on a 1-to-10 scale with the numbers spelled out: 7 is three reps left, 8 is two, 9 is one.
Mid-session swap: A movement that hurts today can be exchanged for one that trains the same pattern.
Running volume: Sets and total volume accumulate as you go.
History: The last five weeks are what the progression engine reads.
03 / READINESS
A bad night changes the session, not your streak.
Readiness is built each morning from your HRV against your own 30-day baseline, your resting heart rate against your 7-day average, and your sleep. The session for that day is adjusted before you open it.
Below 40Volume cut by half, intensity capped light, active recovery suggested.
40 to 59Volume cut by a quarter, intensity capped moderate.
60 to 79Train as prescribed.
80 and aboveA good day to push.
No movement is ever removed by a low score. One set stays, because keeping the pattern and the habit is most of the point on a bad day.
04 / ZONE 2
Zone 2 anchored to a measured threshold.
Zone 2 is defined as training below your first aerobic threshold, LT1. When your LT1 has been measured, your Zone 2 ceiling is known outright rather than estimated, and the zones are set from it.
When it has not been measured, Xcergy falls back to heart rate reserve, then to a percentage of maximum heart rate, and tells you which basis it used.
Freshness check
An LT1 older than four months is refreshed before it sets your Zone 2 ceiling. Fitness changes the threshold, and the plan should keep up.
05 / VOLUME
Volume with a ceiling, not just a floor.
Weekly hard sets are counted per muscle group and checked against three landmarks: minimum effective volume, the optimal adaptive range, and maximum recoverable volume. Estimated 1RM and weekly set volume are tracked together.
06 / ADHERENCE
The week shrinks to what you actually do.
If your completion falls below 70%, the week is rebuilt just above what you actually managed, never below two sessions. Strong adherence never expands the target prematurely. Piling on volume too quickly causes injury.
07 / MOVEMENT
An injury changes the movement, not the plan.
Tell Xcergy about a limitation and affected movement patterns come out of your plan. The alternatives engine offers substitutes with coaching cues and joint-stress ratings attached.
08 / CLINICAL CAP
Intensity is a clinical decision, not a coaching one.
Your labs, medicines and symptoms set an intensity cap and block contraindicated modalities. Your coach can change training days and equipment, but cannot lift a clinical intensity cap. Every plan is checked against your labs and medicines. Anything flagged goes to a physician.
Start Today
Your first week is already in your last blood test.
Upload your lab report. Get a biomarker-driven training and nutrition protocol for this week.