AI Routine, Very Optimized

AI Workout Coach
for Gym Lifters

Real set-by-set progression. RIR/RPE-aware. Built for Kuba, Mentzer, FST-7 training.

"What weight should I use next set?" · "Am I overtraining?" · "Is this exercise swap equivalent?"

AI personal trainer app for bodybuilding & powerbuilding. 20 specialized agents adapt every set in real-time.
Kuba Method & Mentzer HIT implemented with scientific fidelity.

20 AI Agents
1300+ Exercises
Kuba · Mentzer · FST-7 & More

Powered by GPT-5 reasoning models. Pattern detection. Biomechanical weight adjustments.
Zero guesswork. Only progression.

Who is Arvo for?

AI personal trainer optimized for different training levels and goals

Intermediate & Advanced Lifters

Bodybuilding & powerbuilding in gym

  • Kuba Method, Mentzer HIT, FST-7, Y3T practitioners
  • MEV/MAV/MRV volume tracking
  • Set-by-set intelligent progression
Most Popular

Competitive Bodybuilders

IFBB, NPC & aspiring competitors

  • Precise mesocycle periodization
  • 24/7 AI workout coach availability
  • Season-to-season learning

Gym-Goers Who Want Results

No science degree required

  • AI decides everything for you
  • Just show up and follow the app
  • Results without the complexity

Personal Trainers

Scale your coaching business

  • AI generates workout plans
  • You review and approve
  • Clients train, you track
Learn More

Arvo is the AI personal trainer app for gym that adapts to your level. Whether you're an intermediate lifter following Kuba Method, a competitive bodybuilder tracking MEV/MAV/MRV, or a beginner who just wants results without complexity - Arvo's AI workout coach has you covered with set-by-set guidance.

AI That Actually Reasons

Not just random exercise suggestions. See real AI decisions with complete reasoning.

Exercise Architect

Architects your training using GPT-5 reasoning · AI Agent

INPUT CONTEXT:
weakPoints: ["upper_chest"]
bodyType: "ectomorph"
mesocyclePhase: "accumulation"
caloricPhase: "bulk"
activeInsights: [{"severity": "warning", "exercise": "Dips"}]
AI REASONING OUTPUT:
// Selected Exercises:
1. Incline DB Press
→ "Targets weak upper chest while fresh"
→ Sets: 3 × 8-12 @ RIR 1-2
// Insight-Influenced Changes:
✗ Dips (avoided)
Reason: "Active warning for shoulder pain"
✓ Cable Flyes (substituted)
Reason: "Joint-friendly alternative for chest isolation"
// Technical Cues:
["Semi-bent arms throughout", "Squeeze at stretch"]
Considers: 8+ variablesReasoning model: GPT-5

Load Navigator

Navigates your loads in real-time, set-by-set · AI Agent

PREVIOUS SET PERFORMANCE:
exercise: "Barbell Bench Press"
weight: 100kg
reps: 12 (top of range)
RIR: 1 (close to failure)
mentalReadiness: 4/5 (good)
AI reasoning...
NEXT SET SUGGESTION:
102.5kg×8 reps@RIR 1-2
// Reasoning:
✓ Hit top of rep range (12) with RIR 1
✓ Mental readiness is high (4/5)
✓ Accumulation phase → weight increase
✓ Increment: +2.5kg (standard for barbell)
✓ Target reps: 8 (bottom of 8-12 range)
// Technical Focus:
"Controlled descent, explosive press"
Decision factors: 6+Response: <500ms

Real-Time Adaptation

Recalculates after every set, not just at workout start · AI Agent

SET 1 COMPLETED:
weight: 100kg
reps: 8
RIR: 3
mental: 😕 (2/5)
AI recalculating...
SET 2 UPDATED SUGGESTION:
97.5kg×8-10
// Why the adjustment:
✓ RIR 3 → good reserve capacity
✗ Mental readiness low (2/5) → fatigue detected
✓ Adjustment: -2.5kg + wider rep range for safety
Recalc: <400msAfter every set

Cycle Intelligence

Learns from every cycle you complete · AI Agent

PREVIOUS CYCLE STATS:
totalVolume: 28,450 kg
mentalReadiness: 2.8/5
workouts: 18
trend: "declining_readiness"
AI analyzing history...
NEW SPLIT ADAPTATIONS:
// Intelligent Adaptations:
✓ Volume reduced 10% after detecting declining readiness
✓ Shorter, more frequent sessions to improve recovery
✓ Extra focus on chest/shoulders (under-trained last cycle)
Learns from: Last 3 cyclesCompares: Volume + Recovery

Safety-First: Insights Integration

Every AI agent reads active insights and adapts automatically

1. DETECTION
insight: {
type: "pain",
severity: "warning",
exercise: "French Press",
affected: ["elbow"]
}
2. LEARNING
memory: {
pattern: "substitution",
prefers: "Cable Pushdown",
over: "French Press",
confidence: 0.85,
occurrences: 5
}
3. APPLICATION
ExerciseSelector:
Suggests Cable Pushdown
ProgressionCalc:
Conservative load
SubstitutionAgent:
Validates alternatives
Zero configuration required. The system learns from your behavior and protects you automatically.

The Timer That Knows Your Method

Generic apps give you a fixed timer. Arvo adapts to your training methodology in real-time.

Real-Time Rest Validation

Color-coded feedback based on your approach + exercise type

45s
🟢 Optimal
Perfect rest for FST-7 hypertrophy stimulus
60s
🔵 Acceptable
Still within method guidelines
75s
🟡 Warning
Approaching upper limit - fascia stretch declining
90s
🔴 Critical
Too long - FST-7 protocol compromised
Example: FST-7 final 7 sets

Approach-Aware Timing

Every methodology has different rest requirements

FST-7
Strict timing
FST-7 sets:30-45s
Compound:90-180s
Final 7 sets require strict 30-45s for fascia stretch
Y3T
Week-dependent
Compound:90-240s
Isolation:30-120s
Rest varies by week: Heavy (Week 1) needs more recovery
Mountain Dog
Phase-specific
Activation:45-60s
Explosive:180-240s
Pump:30-60s
Different phases = different rest requirements
Generic Apps vs Arvo:

Generic apps: Fixed 90s timer, regardless of methodology or exercise type. One-size-fits-all.

Arvo: Reads your approach, understands exercise biomechanics, validates rest in real-time with color coding. Smart adaptation.

Your rest timer has never been this intelligent. This isn't a countdown clock. It's a methodology-aware validation system that helps you train with scientific fidelity.

Your Notes Become Intelligence

Write naturally. AI extracts insights, preferences, and patterns automatically.
Zero manual tagging. Just honest feedback.

1. You Write

Natural language, end of workout

// Post-workout note:
"Felt amazing on squats today, could've pushed heavier. Shoulder still bothering me on overhead press though. Might stick to landmine press for a while."
✍️ Just your honest feedback, no structured format required

2. AI Extracts

Pattern Scout + NLP

// Insight detected:
type: "pain"
severity: "warning"
exercise: "Overhead Press"
affected: ["shoulder"]
confidence: 0.75
// Memory created:
category: "preference"
pattern: "High confidence on Squats"
confidence: 0.70
occurrences: 1
// Alternative suggested:
substitute: "Landmine Press"
reason: "Joint-friendly alternative"

3. Auto-Adapts

Exercise Architect applies learnings

✗
Overhead Press
Avoided due to shoulder pain insight
✓
Squats
Confidence boost → progressive load increase
→
Landmine Press
Suggested as joint-friendly alternative

Real-World Example: Multi-Entity Extraction

One note, multiple insights extracted simultaneously

INPUT NOTE:
"Lower back felt tight after deadlifts, might need to deload next week. Cable rows felt phenomenal though, definitely prefer them over barbell rows. Mental readiness was low today (2/5), probably overtrained shoulders this week."
AI EXTRACTION:
insight_1: {
type: "pain", exercise: "Deadlifts"
severity: "caution", affected: ["lower_back"]
}
memory_1: {
category: "preference"
pattern: "Cable Rows > Barbell Rows"
}
insight_2: {
type: "fatigue", affected: ["shoulders"]
action: "Monitor volume, suggest deload"
}

Context preservation: Timestamps, exercise names, load used, and RIR from the workout are automatically attached to each insight. The AI doesn't just parse text—it understands workout context.

No tagging required. Write like you'd text a coach: "shoulder hurts", "loved this", "felt weak". The Pattern Scout agent handles extraction, confidence scoring, and automatic application. You just write honestly.

Smart Volume Management

Never overtrain. Never undertrain. Automatic tracking vs scientific landmarks.

Chest

16/18 sets
MEV10
MAV18
MRV22
✓ Optimal zone - maximum growth stimulus

Back

19/20 sets
MEV12
MAV20
MRV25
✓ Optimal zone - maximum growth stimulus

Quads

14/16 sets
MEV10
MAV16
MRV20
✓ Optimal zone - maximum growth stimulus

Shoulders

21/20 sets
MEV12
MAV20
MRV24
⚠ Pushing hard - monitor recovery closely

Automatic Deload Triggers

System detects fatigue patterns and suggests deloads before you overtrain

3 sessions without progress
Example: Bench press stuck at 100kg × 10 for 3 workouts
→ Auto-suggest deload week
Mental readiness ≤ 2 consistently
Example: User logs 2/5 readiness for 4+ sessions
→ Reduce volume by 30-40%
Volume > MRV for 2+ weeks
Example: Chest 23 sets/week (MRV: 22) for 2 consecutive weeks
→ Immediate deload recommended

Intelligent prevention: The system tracks progress stalls, mental readiness trends, and volume accumulation. When multiple biomarkers suggest fatigue, it recommends a deload before performance degrades.

Cycle-to-Cycle Progress Tracking

See how each training cycle compares to the last

Total Volume
28,450kg
+12%
Previous cycle: 25,400kg
Avg Mental Readiness
3.8/5
+0.6
Previous cycle: 3.2/5
Workouts Completed
21
+3
Previous cycle: 18

AI noticed improvement: Higher volume with better recovery shows your capacity is increasing. Next cycle can push slightly harder while maintaining these recovery metrics.

Excel can't do this. Generic apps count sets but don't understand MEV/MAV/MRV. Arvo tracks scientifically validated volume landmarks per muscle group and warns you before overtraining.

Track Progress Like a Pro

Visual progress photos, muscle distribution analytics, and complete body measurements—all in one place.

Check Room

Visual progress tracking with photos, weight, and body measurements

Check Room

Latest Check

2 weeks ago

82.5

kg

front
side_left
side_right
back
"End of first mesocycle. Feeling strong, chest and shoulders looking fuller."
4-angle progress photos (front, sides, back)
Track weight and 10+ body measurements
Visual before/after comparisons
Milestone system for important checks

Data-Driven Progress: Arvo combines visual tracking with deep analytics to give you a complete picture of your transformation journey.

Muscle Distribution Analytics

Visualize your training volume across all muscle groups

Muscle Distribution Analytics

Visualize your training volume across all muscle groups

See muscle volume distribution at a glance
Compare actual vs target split plan
Cycle-to-cycle evolution tracking
Identify muscle group imbalances instantly

Biomechanical Precision

Exercise substitutions with automatic weight adjustments based on biomechanics.
No guesswork. Scientific load distribution.

~40-45%
FROM:
Barbell Bench Press
100kg
TO:
Dumbbell Bench Press
40-45kg per hand
Why: Unilateral load distribution + stability demand
~80%
FROM:
Barbell Bench Press
100kg
TO:
Machine Chest Press
~80kg
Why: Fixed path reduces stability requirements
~70-75%
FROM:
Barbell Bench Press
100kg
TO:
Cable Chest Press
~70-75kg
Why: Cable tension curve + stability demand
~45%
FROM:
Barbell Squat
140kg
TO:
Bulgarian Split Squat
~63kg per leg (45% each)
Why: Unilateral + balance requirements

Movement Adapter - Weight Calculation

Biomechanical intelligence for exercise swaps · AI Agent

// Input:
original: "Barbell Bench Press"
originalWeight: 100
substitute: "Dumbbell Bench Press"
// AI Processing:
1. Detect equipment change: Barbell → Dumbbell
2. Detect movement pattern: Horizontal Press (same)
3. Apply biomechanical multiplier: 0.40-0.45
4. Calculate per-hand load: 100kg × 0.425 = 42.5kg
// Output:
{
suggestedWeight: 42.5,
weightUnit: "kg per hand",
adjustmentReason: "Unilateral load distribution",
validation: "approved"
}
Pro tip:
The system also validates if the substitution maintains workout intent. "Approved" means same stimulus-to-fatigue profile. "Caution" means different stimulus (with explanation).

Built for the Gym

Not another app that fails when you need it most. Designed for real training environments.

Wake Lock

Screen stays on during workouts

No more unlocking your phone between sets. Screen stays active with Wake Lock API.

Offline Support

Zero internet required in gym

All AI decisions run client-side. Full functionality without connectivity. Auto-sync when back online.

Crash Recovery

Never lose a logged set

localStorage persistence after every set. App crashes? Phone dies? Your workout is safe.

Custom Equipment

Add your unique gym setup

Got a specialty machine? Custom cable attachment? Add it once, AI suggests exercises for it forever.

Crash Recovery - localStorage Persistence

Every set is saved immediately. Zero data loss.

// After EVERY set logged:
localStorage.setItem('workout_draft', JSON.stringify(workoutState));
// On app restart:
const draft = localStorage.getItem('workout_draft');
if (draft) {
// Show "Resume workout?" modal
// Restore exact state: sets, reps, RIR, notes
}
// Result:
✓ Phone battery dies mid-workout → Resume exactly where you left
✓ App crashes during heavy set → No data lost
✓ Accidental swipe-close → Full recovery

Real-world scenario: You're mid-squat set, phone battery hits 1%, dies. Charge it, open app → "Resume workout from Set 3?" Everything restored.

These features aren't marketing bullet points. They're in production, battle-tested in real gyms with spotty WiFi and dying phones.

Your AI Coach During Every Set

Real-time guidance, hydration monitoring, and voice coaching. Not just planning—active support throughout your workout.

AI Hydration Advisor

ACSM-based hydration monitoring · AI Agent

Science-backed reminders (400-800ml/hr) that adapt to exercise type. Smart warnings before heavy compound lifts to prevent nausea.

  • ACSM guidelines (0.4-0.8L/hr)
  • Exercise-aware timing (15-20min intervals)
  • Small sips before squats/deadlifts
Powered by: Sports Science

Voice Coaching

GPT-generated audio guidance · AI Agent

Set-by-set voice cues generated by AI. Technical focus, mental preparation, rest timing—like having a coach by your side.

  • Personalized scripts with your name
  • Set-by-set technical cues
  • Natural text-to-speech playback
Powered by: GPT-5 + TTS

Quick Workout Actions

Fast modifications without breaking flow

Add sets, swap exercises, adjust weights—all validated by AI in real-time. No interruptions to your training flow.

  • Add sets mid-workout instantly
  • AI-validated exercise substitutions
  • Zero flow disruption
Powered by: UI + AI validation

Adaptive Split Planning

Training plans that evolve with you · AI Agent

Your next split learns from previous cycles. Volume, recovery, and muscle balance automatically optimized based on real performance data.

  • Considers last 3 cycles when planning
  • Progressive volume based on recovery trends
  • Auto-adjusts frequency if fatigue detected
Powered by: Cycle Intelligence

Real-World Scenario: Heavy Squat Session

15 min in

Hydration reminder: "200ml water - squats coming up"

20 min in

Audio coach: "Next set, focus on controlled descent. 3-second eccentric. You've got this."

Set 3 completed

Small sips warning: "Heavy set ahead. Small sips only (50-100ml) to avoid nausea."

Feeling knee pain

Quick swap: Squat → Bulgarian Split Squat (AI validates + adjusts weight to 63kg)

This is AI coaching done right. Not generic timers or static scripts. Real-time adaptation using GPT-5 reasoning, sports science, and biomechanical intelligence.

Equipment Recognition AI

Spotted an unusual machine at the gym? Just take a photo. AI recognizes it and suggests exercises instantly.

1. Take Photo

Snap a picture of the equipment

📸Camera or gallery upload

2. AI Recognition

GPT-4 Vision identifies the equipment

// AI Detection:
name: "Smith Machine"
confidence: 0.92
status: "approved"

3. Exercise Suggestions

Instant exercise recommendations

Smith Machine Squat
Compound · Quads, Glutes
Smith Machine Bench Press
Compound · Chest, Triceps
Smith Machine Row
Compound · Back, Biceps

Why This Matters

Computer vision meets workout intelligence

No Guesswork
Don't know the equipment name? Photo solves it
Instant Learning
AI adds to database + suggests 3 exercises immediately
Always Available
Every gym, every unusual machine, covered forever
Powered by:GPT-4 Vision
Real-World Scenario:

You travel to a new gym. They have a unique cable machine you've never seen. Take photo → AI identifies "Dual Adjustable Cable Crossover" → Suggests Cable Flyes, Cable Rows, Pallof Press. Done.

Zero app competitor has this. Visual equipment recognition + exercise suggestion is exclusive to Arvo. We're using GPT-4 Vision at the edge of fitness tech.

Training Methods with Scientific Fidelity

Not generic interpretations. Complete methodology implementations.

Kuba Method

Evidence-based parametric training

Implementation Depth
{count} lines
of configuration & methodology rules
Core Principles:
<mono>2 working sets</mono> per exercise @ RIR 0-1
Tempo: <mono>3-1-1-1</mono> (3s eccentric, 1s pause, 1s concentric, 1s squeeze)
<mono>60%</mono> lengthened-biased exercises
Rest: <mono>150-180s</mono> compound, <mono>90-120s</mono> isolation
Volume Landmarks (sets/week):
Muscle
MEV
MAV
MRV
Chest
10
18
22
Back
12
20
25
Quads
10
16
20
MEV: Minimum Effective Volume · MAV: Maximum Adaptive Volume · MRV: Maximum Recoverable Volume
Periodization:
Weeks 1-3
Accumulation
Weeks 4-5
Intensification
Week 6
Deload

Mike Mentzer HIT

High-intensity training philosophy

Implementation Depth
{count} lines
of configuration & methodology rules
Core Principles:
<mono>1-2 sets</mono> per exercise to absolute failure
Low volume, <bold>maximum intensity</bold>
Recovery: <mono>4-7 days</mono> between sessions
Pre-exhaust techniques
Advanced Techniques:
Static HoldsPost-failure
Forced Reps1-2 reps
Rest-Pause10s rest
Negative Emphasis4-6s eccentric
Training Philosophy:
"More is not better. Better is better. Train with absolute intensity, then allow full recovery for growth."
Typical Split:
Workout A
Chest, Back, Delts
Workout B
Legs, Arms
Frequency: Every 4-7 days per workout

Knowledge-Driven Architecture: Training approaches are implemented as complete knowledge bases, not hardcoded rules. AI agents query these knowledge engines to make decisions with full methodological fidelity.

Why Arvo?

No marketing claims. Just feature-by-feature comparison.

Feature Comparison

Arvo vs alternatives you're probably considering

AI Reasoning (GPT-5)
Arvo
Excel
Apps
Trainer
Set-by-set progression
Arvo
Excel
Apps
Trainer
Pattern learning
Arvo
Excel
Apps
Trainer
Learns from your training cycles
Arvo
Excel
Apps
Trainer
Natural language notes → AI insights
Arvo
Excel
Apps
Trainer
Biomechanical adjustments
Arvo
Excel
Apps
Trainer
Volume tracking (MEV/MAV/MRV)
Arvo
Excel
Apps
Trainer
Advanced techniques
Arvo8 AI-guided
Excel
Apps
Trainer
Injury prevention
Arvo
Excel
Apps
Trainer
Offline support
Arvo
Excel
Apps
Trainer
Strava cardio import
Arvo
Excel
Apps
Trainer
Methodology fidelity
ArvoKuba/Mentzer
ExcelManual
AppsGeneric
TrainerVaries
Cost
ArvoFree
ExcelFree
Apps$10/mo
Trainer$100+/session
Always available
Arvo
Excel
Apps
Trainer
Full support
Partial/Varies
Not available

The reality: Excel gives you full control but zero intelligence. Generic apps track sets but don't understand progression. PTs are great but expensive and unavailable 24/7. Arvo combines AI reasoning with always-on availability at zero cost.

Questions?

The 6 questions everyone asks before trying a new training app.

Does it work offline in the gym?

Yes, completely. All AI decisions run locally with cached models. No internet required during workouts. Data syncs automatically when you're back online. Wake Lock keeps screen on, so you never have to unlock your phone between sets.

Can I add my own custom equipment?

What if I get injured or have pain?

How does the AI learn my preferences?

How is this different from an Excel spreadsheet?

Is my training data mine? Can I export it?

How much does it cost?

Still have questions? support@arvo.guru

Ready to Train Smarter?

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