Adaptiv builds a structured programme around your goal, your equipment and your starting point — then recalibrates load, volume and structure after every session, based on how you respond.
Week 1 of 12 · Foundation block
Good morning. Upper — Strength today.
6 exercises, ~70 minutes.
Today · Tuesday
Horizontal push and pull share equal billing. Keep the row strict — chest stays off the bench, elbows drive back. Pairing the accessory work compresses the back half of the session without losing any volume.
| Exercise | A group of reps done back to back, then a rest. | One full movement of an exercise. | How hard a set felt, from 1 to 10. | The pause between sets before you go again. |
|---|---|---|---|---|
| Barbell Bent-Over Row | 4 | 5 | 7 | 3 min |
| Dumbbell Bench Press | 4 | 6 | 7 | 2 min |
| Pull-Up | 3 | 6-8 | 7 | 15 s |
| Incline Dumbbell Bench Press | 3 | 10 | 7 | 90 s |
| Dumbbell Lateral Raise | 3 | 12 | 7 | 15 s |
| Reverse Fly (Cable or Dumbbell) | 3 | 12 | 7 | 60 s |
The difference
A PDF can't tell that your squat felt heavy, that you slept badly, or that you've added 5 kg faster than expected. Adaptiv reads every session you log and adjusts what comes next.
How it works
Goal, training age, equipment, schedule — the constraints it builds around.
A full block, reasoned in plain language, visible before you pay anything.
RPE, reps, a line of feedback — every session it happens again.
It starts with your goal
Pick one — everything below, including the example plan, adapts to match it.
Your strength programme
Adaptiv reads your intake as a set of constraints, not instructions. Before you've logged a single set, it tells you why the block is shaped the way it is — the structure, the volume, the calls it made on your behalf.
YOUR PROGRAMME
12 WEEKS · LOWER / UPPER · 4×/WEEK
WHY THIS PROGRAMME
Lower / Upper · 12-week block
You indicated five days of availability; four sessions is the optimal frequency for a 1–3 year training age pursuing a single-lift strength goal. Five sessions at this stage adds fatigue faster than it adds adaptation, and the deadlift in particular taxes the posterior chain and CNS enough to warrant a full day of separation on either side. No working weight was supplied for the deadlift, so load is governed entirely by RPE — self-regulate to RPE 7 in week 1 and let bar speed be your guide. Technique is solid at moderate loads but not yet locked in under heavy weights, so top sets are capped at RPE 8 through the development phase and RPE 9 in the peak phase; near-max work is reserved for the final test week only. The accessory pairs at the end of each session compress the session into the 60–75 minute window without cutting any primary lift volume.
ORA adapted · 24 Jun
Load+2.5 kgBarbell Bent-Over Row
Moves up to 62.5 kg for 5 reps this week.
Observation · You completed all 5 reps at 60 kg on every working set, the last at RPE 8.
Reasoning · Five clean reps at the top of the range with a rep still in reserve is the signal to add load. A 2.5 kg step keeps the jump inside what you can absorb without stalling.
The same card you see in the app after a session.
Observation → Reasoning → Action
Every adjustment is grounded in your own numbers — what was noticed, why it matters, and what happens next. Here's one, start to finish.
Adaptation runs after every logged session on Pro — this is one real example, not a mock-up.
Methodology
You don't need to know any of these terms to benefit from them. Adaptiv applies each one for you, and shifts the balance between them as your training age and recovery change.
Strength comes from gradually asking a little more of your body. Your programme increases demand in measured steps, never faster than you’re adapting.
Every session you log adjusts what comes next, so your programme tracks how you’re actually responding — not how a plan written weeks ago predicted you would.
There’s a window where training drives progress: enough hard sets to grow, not so many you can’t recover. Your weekly volume is calibrated to sit inside it, and moves with you as your capacity changes.
Most training injuries come from ramping up too fast, not from training hard. Adaptiv compares your recent load against your established baseline and keeps each increase within a range your body can absorb.
The difference has never been the science — it's that all of it runs on every session you log, not just the day your plan was written.
The engine
Those principles don't get applied by guesswork. A deterministic rules engine handles the numbers — load, sets, deloads, stall detection, autoregulation — and runs after every session. The model layer steps in only where judgement is needed: reading your free-text feedback and the calls a formula can't make. Fast and consistent where consistency matters; considered where it doesn't. You can always see which did what.
Same inputs, same output — every session.
Steps in only where nuance matters.
Honest insights
Consistency, effort, estimated 1RM and training load — drawn from what you logged. No vanity metrics, no padded numbers, and nothing shown until you've logged enough to mean it.
Your acute-to-chronic workload ratio — the same ACWR principle, watching that you're not ramping up faster than you can absorb.
Estimated 1RM falls as readily as it rises — the Bent-Over Row is down 7%, and we show it.
Why I built it
I was fed up with blindly following a set programme and never really knowing when to push on and add weight, or when to pull back and deload. I'd walk into sessions with no clear plan to progress — stall, then change something and hope.
A good coach knows how to read all of that. But coaching is expensive in the current climate, and even a knowledgeable PT isn't in the gym with you every session.
So I built the thing I wanted: something with the scientific knowledge to apply the right principles, but realistic enough to adjust to how I'm actually feeling and how my body's responding. And — above all — something I could actually afford.
— Andrew, founder of Adaptiv Performance
Who it's for
If the first list sounds like you, you're in the right place. If it's the second, no hard feelings — there are simpler tools for that.
Pricing
Start free and keep your first programme for good — no card, no countdown. Go Pro when you want it to adapt to you.
/mo · £79 billed annually
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