AI Routine, Very Optimized

Championship-Level Coaching
Always Available

AI workout coach for bodybuilding, built for intermediate and advanced lifters

"What progression should I use?" · "Am I pushing too hard?" · "How do I structure my mesocycle?"

Intelligent coaching systems that understand progressive overload, periodization, and recovery. Built for serious athletes.
Complete Kuba Method and Mentzer HIT implementations, not simplified versions.

Kuba · Mentzer · FST-7
1300+ Exercises
Set-by-Set Guidance

Built on training science: MEV/MAV/MRV volume tracking, tempo prescriptions, intelligent periodization.
No guesswork. Only results.

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
Most Popular

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.

You Understand Training Science. You Need Intelligent Automation.

You know MEV from MAV. You understand progressive overload. You don't need training explained—you need a system that respects the science and automates the details.

Excel Spreadsheets

Manual calculations, no intelligence. You track everything but program nothing. Every mesocycle starts from scratch.

Generic Apps

"Track your sets!" Great. But they don't understand periodization, volume landmarks, or intelligent progression. Just fancy logs.

Online Coaches

Expensive. Not always available when you need guidance mid-workout. Can't adjust in real-time as your session unfolds.

Arvo: Intelligent Programming That Understands Your Science

Built for athletes who know training principles and need a system that applies them automatically, set by set, cycle by cycle.

Methodology Fidelity

Real Kuba Method. Complete Mentzer HIT. Not watered-down interpretations. Every principle implemented.

Set-by-Set Intelligence

Progressive overload calculated in real-time. Load adjustments based on RIR, mental readiness, and performance trends.

Pattern Learning

Remembers what works for YOUR body. Injury patterns, exercise preferences, volume tolerance—all tracked automatically.

Intelligent Training Systems

Not generic workout tracking. Specialized coaching intelligence that understands your training goals.

Weak Point Targeting

Automatically prioritizes lagging muscle groups

You mention upper chest needs work in your profile.
Every chest session: Incline movements first, when you're fresh. Flat bench comes later. Upper chest gets priority stimulus until it catches up.
Result:
Your program adapts to fix imbalances, not just track generic "chest day" volume.

Progressive Overload, Automated

Load progression that respects your performance

Set 1: 100kg × 12 reps @ RIR 1, feeling strong (mental readiness: 4/5)
Set 2: AI suggests 102.5kg × 8-10 reps. You hit top of range with good RIR? Weight goes up. Rep quality is your guide.
Alternative scenario: Set 1 felt heavy, RIR was 3
Set 2: Weight stays at 100kg, target more reps (10-12). Or AI drops to 97.5kg to keep you in the stimulus zone.
Result:
No more guessing "should I add weight?" The system knows, based on your actual performance.

Set-by-Set Adaptation

Your next set changes based on how this one felt

Planned: 3 sets of 100kg × 8-10. Set 1 is rough—you hit only 8 reps @ RIR 3, mental readiness drops to 2/5.
Set 2 recalculates in real-time: drops to 97.5kg, wider rep range (8-12) for safety. Set 3 might drop further if needed.
Result:
The workout adapts to your actual state, not a pre-programmed plan that ignores fatigue.

Season-to-Season Evolution

Learns from every mesocycle you complete

Last mesocycle: Your mental readiness averaged 2.8/5, volume climbed close to MRV by week 4, deload came late.
Next mesocycle: Volume starts lower, frequency drops from 6 to 5 sessions/week, extra focus on recovery. The system learned you were pushing too hard.
Result:
Every training block gets smarter based on real data from your previous cycles.

This is coaching intelligence, not just workout logging. The system understands training principles and applies them to your actual performance.

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.

Muscle Distribution Radar Chart

Visualize and optimize your volume distribution across all muscle groups. Compare cycles, identify imbalances, and ensure balanced development.

Target Comparison

See real-time progress vs your split plan's volume targets

Cycle Evolution

Compare current vs previous cycles to track progression

Imbalance Detection

Instantly identify under/over-trained muscle groups

Check Room: Visual Progress Tracking

Document your transformation with consistent progress 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 Photos

Front, sides, back for complete view

📏
10+ Body Measurements

Track arms, chest, waist, thighs, calves

🎯
Milestone System

Mark important checks for activity feed

Pro Tip: Combine radar chart analytics with Check Room photos to correlate visual changes with volume distribution. Perfect for prep cycles and identifying weak points.

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.

AI-Guided

Advanced Training Techniques

AI-guided intensity methods for maximum muscle stimulus. Applied intelligently based on your fatigue, exercise type, and training approach.

Intermediate

Drop Set

Reduce weight, continue without rest

3 drops, -20% weight each
Intermediate

Rest-Pause

Brief 10-15s pauses within a set

3 mini-sets, 12s rest
Beginner

Superset

Two exercises back-to-back

Bicep curl + Tricep pushdown
Intermediate

Top Set + Backoff

Heavy set + lighter volume sets

1×4 heavy, then 3×8 at -15%
Advanced

Myo-Reps

Activation set + mini-sets

15 reps + 4×4 with 5s rest
Intermediate

Giant Set

3+ exercises consecutively

Chest fly → Push-up → Cable crossover
Advanced

Cluster Set

Micro-pauses between rep clusters

6×2 with 20s intra-rest
Beginner

Pyramid

Progressive weight changes

12→10→8→6 reps, +weight each set

8 techniques • Applied automatically by AI based on exercise type, fatigue level, and training approach

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.

Can I use this for contest prep?

Absolutely. Track volume vs MRV week by week, monitor mental readiness trends across your prep, get automatic deload suggestions when fatigue accumulates. Everything you need for structured contest preparation with intelligent volume management.

Does it understand periodization?

What if I want to run my own program?

Does it work offline in the gym?

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

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