Machine busy? Swap the exercise
- Ask to replace the movement in this session.
- Pick a compatible alternative.
- Save it. The rest of the plan stays. This is not a medical or injury prescription.
20 AI Agents Working Together
Each agent has one job. Together, they create smart workout plans that adapt to you.
Planning Layer
Builds your workout structure and picks exercises
3 agents
SplitPlanner
Plans your weekly workout split based on goals and schedule
ExerciseSelector
Picks the best exercises for your equipment and target muscles
RationaleGenerator
Explains why the AI made each decision in plain English
Execution Layer
Runs the numbers and delivers coaching in real-time
2 agents
ProgressionCalculator
Figures out your next weight in under 500ms
AudioScriptGenerator
Creates voice coaching cues for each set
Validation Layer
Checks that changes are safe and make sense
3 agents
SubstitutionValidator
Checks that exercise swaps work the same muscles
ModificationValidator
Makes sure your changes are safe and effective
ReorderValidator
Keeps exercises in the right order for best results
Learning Layer
Spots patterns and remembers your preferences
3 agents
InsightsGenerator
Finds useful tips from your workout notes
MemoryConsolidator
Remembers what you like and dislike long-term
PatternDetector
Spots trends in your training habits
Specialized Agents
Expert helpers for specific tasks
9 agents
EquipmentVision
Scans gym equipment with your camera
HydrationAdvisor
Reminds you to drink water at the right times
FatigueAnalyzer
Tracks how tired you are during workouts
InjuryPrevention
Watches for signs of injury risk
VolumeOptimizer
Keeps your training volume in the sweet spot
DeloadTrigger
Tells you when it's time to take it easy
WeakPointTargeting
Finds and fixes your weak points
CycleIntelligence
Learns from your training over multiple cycles
SupportChatAgent
AI chat assistant with real-time access to your training data
20specialized AI agents powering your training
Real-Time Set-by-Set Progression
After each set, Arvo checks 6+ factors and suggests your next weight. All in under half a second.
Set 1Completed
100kg
Weight
12
Reps
RIR 1
Effort
AI Processing...
Set 2AI Suggested
102.5kg
+2.5kg
8-10
Target
RIR 1-2
Target
Response: <500ms
Factors Considered
Reported RIR
How many reps you had left in reserve on the previous set
Mental Readiness
Your pre-workout mood and energy assessment
Performance Trend
How your performance compares to previous sessions
Mesocycle Phase
Accumulation, intensification, or deload phase
Actual Rest Time
Time elapsed since your last set
Fatigue Accumulation
Cumulative fatigue from earlier exercises
"The difference between good and great training is the micro-adjustments. Arvo makes these automatically."
Training Methods with Scientific Fidelity
These aren't watered-down versions. Each method is built from the source with full detail.
362+ lines
Kuba Method
Kuba Cielen
Evidence-based parametric training with 2 working sets per exercise at RIR 0-1
- MEV/MAV/MRV volume tracking
- 3-1-1-1 tempo prescription
- 6-week periodization cycles
532+ lines
Heavy Duty / HIT
Mike Mentzer
High-intensity training to absolute failure with extended recovery periods
- 1-2 sets to failure per exercise
- 4-7 day recovery windows
- Pre-exhaust supersets
FST-7
Hany Rambod
Fascia Stretch Training with 7 sets on final exercise for extreme pump
- 7 consecutive finishing sets
- 30-45s rest between sets
- Posing between sets
Y3T
Neil Hill
Undulating periodization across 3-week microcycles with varying rep ranges
- Week 1: Heavy (6-8 reps)
- Week 2: Hybrid (8-12 reps)
- Week 3: Hell (15-30+ reps)
Mountain Dog
John Meadows
Multi-faceted hypertrophy with 4-phase workout structure
- Pre-activation phase
- Explosive & pump phases
- Loaded stretching finish
DC Training
Dante Trudel
High-frequency, low-volume training with rest-pause and extreme stretching
- Rest-pause sets
- Extreme stretching
- 2-way split rotation
PHAT
Layne Norton
Power Hypertrophy Adaptive Training combining strength and size work
- Power days (3-5 reps)
- Hypertrophy days (8-15 reps)
- 5-day weekly split
HST
Bryan Haycock
Hypertrophy-Specific Training with strategic deconditioning
- Progressive rep reduction
- 15→10→5→negatives
- Strategic deconditioning
Scientific Fidelity
Each method has hundreds of rules built in. The AI uses these rules to make real decisions—not guesses.
Context-Aware Volume Tracking
The AI calculates how much volume each muscle needs. It adjusts based on your recovery and training style.
Weekly VolumeChest - Week 3
MEV
MAV
MRV
14 sets/MAV: 16 sets
MEV
Minimum
MAV
Optimal
MRV
Maximum
Volume Landmarks Explained
MEV - Minimum Effective Volume
The minimum volume needed to maintain your current muscle mass and strength.
MAV - Maximum Adaptive Volume
The optimal range for maximum muscle growth - your sweet spot for hypertrophy.
MRV - Maximum Recoverable Volume
The maximum volume you can recover from. Exceeding this leads to overtraining.
3 Automatic Deload Triggers
Performance decline detected across multiple sessions
Accumulated fatigue markers exceed threshold
Approaching MRV limits for multiple muscle groups
Auto-calculatedper muscle group
Advanced Training Techniques
AI-guided intensity methods for maximum muscle stimulus. Applied intelligently based on your fatigue, exercise type, and training approach.
How AI Applies Techniques
The AI considers multiple factors before suggesting an advanced technique
Exercise Type
Compound vs isolation
Fatigue Level
Accumulated session fatigue
Training Approach
Methodology requirements
User Experience
Beginner to advanced
Drop Set
Reduce weight, continue without rest
Perform reps to near failure, immediately reduce weight by 20-25%, and continue for 2-4 additional drops without rest.
When AI applies this:
Applied to isolation exercises to maximize muscle fatigue at the end of a workout.
Example config:
3 drops, -20% weight eachRest-Pause
Brief 10-15s pauses within a set
Complete reps to near failure, rest 10-15 seconds, then continue for 2-4 additional mini-sets.
When AI applies this:
Used when seeking extra volume without additional exercises.
Example config:
3 mini-sets, 12s restSuperset
Two exercises back-to-back
Perform two exercises consecutively with no rest between them, then rest after both are completed.
When AI applies this:
Pairs agonist-antagonist muscles (e.g., biceps/triceps) or same muscle group for time efficiency.
Example config:
Bicep curl + Tricep pushdownTop Set + Backoff
Heavy set + lighter volume sets
Perform one heavy top set at 3-5 reps, then reduce weight by 10-15% for 2-3 higher-rep backoff sets.
When AI applies this:
Applied to main compound lifts for strength and hypertrophy balance.
Example config:
1×4 heavy, then 3×8 at -15%Myo-Reps
Activation set + mini-sets
Perform an activation set of 12-20 reps, then 3-5 mini-sets of 3-5 reps with only 3-5 seconds rest.
When AI applies this:
Maximizes effective reps on isolation exercises for advanced lifters.
Example config:
15 reps + 4×4 with 5s restGiant Set
3+ exercises consecutively
Perform 3 or more exercises for the same muscle group back-to-back with no rest between exercises.
When AI applies this:
Used for extreme metabolic stress and time-efficient workouts.
Example config:
Chest fly → Push-up → Cable crossoverCluster Set
Micro-pauses between rep clusters
Break a set into clusters of 2-3 reps with 15-30 second intra-set rest periods.
When AI applies this:
Applied to heavy compound lifts for strength focus while managing fatigue.
Example config:
6×2 with 20s intra-restPyramid
Progressive weight changes
Progressively increase (ascending), decrease (descending), or both (full pyramid) the weight across sets.
When AI applies this:
Used for warm-up progression or exploring different rep ranges in one exercise.
Example config:
12→10→8→6 reps, +weight each set8
Techniques
AI
Guided
Auto
Applied
Exercise History & Plateau Detection
The AI tracks every exercise you do. When progress stalls, it tells you and suggests a fresh movement.
🏋️
Bench Press
Exercise history
1
Week 1 • Started+2.5kg
4
Week 4 • Progressing+2.5kg
Week 8 • StalledPlateau
100kg × 8 reps → 100kg × 8 reps
AI suggests: Try Incline DB Press
Similar movement pattern, fresh stimulus for chest development
How It Works
Exercise History Tracking
AI knows how many consecutive weeks you've been using each exercise. No manual tracking needed.
Automatic Plateau Detection
Detects when an exercise hasn't progressed for 4+ weeks. Get alerted before you waste time on stale movements.
Smart Exercise Rotation
Conservative exercise suggestions when plateau is detected. Maintains training stimulus while breaking stagnation.
4+
weeks without progress
Auto
detection
More Built-In Features
Everything you need to train smarter. All included.
Voice Coaching
AI creates audio cues for each set. Just listen and lift. No screen needed.
Works Offline
All AI runs locally. No internet needed at the gym. Data syncs when you're back online.
Equipment Scanner
Point your camera at gym equipment. The AI identifies it and suggests exercises.
Simple & Pro Modes
Simple mode: zero decisions, just lift. Pro mode: full control over every detail.
Share Workouts
Share your workouts or cycles with a link. Control what others can see.
Progress Photos
Track your physique over time. Front, side, and back photos organized by date.
Apple Health & Health Connect
Arvo reads your steps, sleep, heart rate and activities from Apple Health on iOS and Health Connect on Android, so recovery and training load reflect everything you do — not only what you log in Arvo.
AI Support Chat
Got Questions? Ask Arvo
AI-powered support that actually knows your training. Personal data access, training knowledge, 24/7 availability.
How am I progressing on bench press?
Reads Your Data, Takes Action
100+ tools that act, not just answer: generate and edit your split and workouts, swap exercises, log sets in chat, import plans from PDF or photo and your history from Hevy, Strong, or Fitbod. It remembers injuries and preferences—a memory you can review and edit—with interactive canvases on desktop.
24/7 Multilingual
Always available. Responds in Italian and English automatically based on your language.
Training Knowledge Base
Knows Kuba, Mentzer, FST-7, Y3T, Mountain Dog + training concepts like RIR, RPE, MEV/MAV/MRV.
Why Arvo is Different
See how Arvo stacks up against other fitness apps.
| Feature | Arvo | Fitbod | Freeletics | Strong | Hevy | JuggernautAI | Evolve AI | Zing AI | Dr. Muscle | Caliber |
|---|---|---|---|---|---|---|---|---|---|---|
| AI Agents | 20 specialized | 1 generic | 0 | 0 | 0 | 1 (powerlifting) | 1 (strength) | 1 generic | 1 generic | Human coach |
| Set-by-Set Progression | ||||||||||
| Methodology Support | Kuba, Mentzer, FST-7... | Generic | Generic | Manual | Manual | Powerlifting | Strength | Generic | Generic | Coach-based |
| RIR/RPE Tracking | ||||||||||
| MEV/MAV/MRV Tracking | ||||||||||
| Pattern Learning | ||||||||||
| AI-Validated Substitutions | ||||||||||
| Natural Language Notes | ||||||||||
| Offline Support |
Full support
Partial support
Not supported
Comparison based on publicly available feature information as of 2024. Features may vary by subscription tier.
Technical Specifications
The real numbers behind Arvo. All facts you can check.
20
specialized AI agents
<500ms
progression calculation
7
context awareness levels
362+
lines Kuba config
532+
lines Mentzer config
MEV/MAV/MRV
auto-calculated
3
automatic triggers
4
pattern detection types
0.5-1.0
confidence scoring
Multi-cycle
trend analysis
Quotable Facts
"20 specialized AI agents working together"
"Set-by-set progression in <500ms"
"7-level context awareness hierarchy"
"362+ lines of Kuba Method configuration"
"532+ lines of Mentzer HIT configuration"
"MEV/MAV/MRV auto-calculation per muscle"
"3 automatic deload triggers"
"4 pattern detection types"
"Confidence scoring 0.5-1.0"
"Multi-cycle trend analysis"
NEW IN 2026
Explore more training features and companion guides
The April release added social training, AI cardio, a per-muscle recovery map, and first-class custom equipment. Explore the Wear OS companion overview below.
Gym Crew
Invite-only training groups of up to 8. Live activity feed, 5 emoji reactions, real-time push when crew-mates finish a workout.
ExploreAI Cardio Coach
AI-generated cardio that reads your strength load. HR zones 1-5, intervals, compliance per-interval across run, bike, row, swim.
ExploreWear OS Companion
Explore the Wear OS companion overview and check availability for your watch before choosing it for workout tracking.
ExploreRecovery Map
Per-muscle body map colored by recovery state. Fresh, recovering, fatigued, untrained — with a time-to-fresh counter.
ExploreCustom Equipment
Add your Panatta, Gym80, or ATX specialty gear with muscle mapping. The AI actively selects them when generating workouts.
Explore+8
Deep-dive blog posts
Engineering deep-dives, science-based recovery evidence, competitive comparisons, and migration guides for the April release.
Read the blogNEW IN MAY–JUNE 2026
The May–June drop — fuel, benchmarks, and a coach that speaks up mid-set
Seven more shipped features: full nutrition tracking, strength benchmarks with estimated or community-based reference data, in-workout alerts, medals, multi-gym support, an AI memory you can inspect, and iPhone Live Activities.
Fuel — Nutrition Tracking
Track macros, water, and salt, with barcode scanning, weekly insight cards, and recipes. A meal photo produces an estimate: review and correct the food and portions, then explicitly save the entry. Nutrition features require consent; availability and AI usage depend on your plan.
How a meal is savedStrength Benchmarks
Reference standards for 16 lifts, segmented by sex, age, experience, and bodyweight. Benchmarks use estimates, anonymized community data, or a blend; estimates alone are not measured population percentiles. Access requires Pro or Plus, an active temporary unlock, or consent to community data sharing.
ExploreIn-Workout Alerts
A PT that speaks up while you train. 12 cue types in 5 priority tiers, safety always first: unusual load jumps, high heart rate from your watch, gear reminders — then PRs, strength and tonnage milestones, warm-up ramps, rest coaching.
ExploreMedals
22 achievements across 6 categories — streaks, PR counts, volume clubs, exercise variety, completed cycles. Earned from your real training history.
ExploreGym Profiles & Plate Inventory
Train at two gyms? Switch profiles with per-gym equipment, and tell Arvo which plates you own — load suggestions only recommend weights you can actually build on the bar.
ExploreAI Memory You Control
The coach remembers injuries, preferences, and constraints across sessions. Every memory is inspectable — swipe Memory Cards on mobile, or review and delete each one from the web dashboard.
ExploreLive Activity & Dynamic Island
Your rest timer and current set on the iPhone lock screen and Dynamic Island — no unlocking mid-set. Pairs with the native Apple Watch app for on-wrist logging with live heart rate.
ExploreAll
Full release history
Dates, details, and fixes for everything above — and every release before it — in the changelog.
Read the changelogThree things you can do in Arvo
Concrete steps. Not a list of agents.
Photo of a meal, then you decide
- A photo produces an estimate. It does not save the meal.
- Correct foods, portions, and missing sauces.
- Save only when you confirm. Nutrition needs consent. Photo scans depend on your plan (Free: 1 per UTC day).
Progress photos and measurements over time
- Log a check with photos or measurements when you choose to.
- Compare a later check with an earlier one.
- Comments refer to what you logged. This is not a diagnosis or a lab body-fat result. Monthly analysis limits depend on your plan.
