Twelve weeks, four phases
A plan that never changes stops working. MyCoach Ed runs your training in a 12-week block that moves from building volume to lifting heavier, then peaks and backs off so you recover before the next block.
Each phase sets the rep targets and effort (RPE) for every exercise, so a set of rows in week 2 looks different from a set of rows in week 6.
Your 12-week block
- Weeks 1–4 · Accumulation
- RPE 7–8
- Weeks 5–8 · Intensification
- Fewer reps, RPE 8–9
- Weeks 9–11 · Peak
- RPE 8–9
- Week 12 · Deload
- Lighter volume, RPE 6–7
A split that fits your week
Tell it how many days you can train and it picks the split: Full Body or Push/Pull/Legs on three days, Upper/Lower on four, Push/Pull/Legs/Upper/Lower on five, Push/Pull/Legs twice on six.
Injuries count too. Log a shoulder, back, knee or elbow injury and rebuilding your plan leaves out the exercises that load it.
Days a week → split
- 3 days
- Full Body or PPL
- 4 days
- Upper / Lower
- 5 days
- PPL + Upper / Lower
- 6 days
- PPL × 2
- 7 days
- PPL × 2 + Arms
Progressive overload, worked out for you
Progress comes from doing a little more than last time. The hard part is remembering what last time was. MyCoach Ed puts it on screen: last session's weight and reps next to every set, and a target for today.
It uses double progression. Work up to the top of the rep range on every working set, and the next session suggests adding 2.5 kg (1 kg on lighter loads). Exercise names are matched, so “DB Row” and “Dumbbell Row” count as the same lift.
Built for the gym floor
The live logger shows one exercise at a time: the set table, big kg and reps steppers, and optional RPE. The rest timer keeps counting if you lock your phone, and finishing an exercise moves you to the next one.
At the end you get duration, volume, sets and any new records. Every session goes into a history with a month calendar, so streaks and personal bests are easy to see.
