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Use case · Building muscle

Build muscle, set by set.

Start from a ready-made program, see the sets each muscle gets, add weight as you earn it, and eat enough to grow.

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Muscles worked in the last 30 days on a front and back body map, led by shoulders at 39 sets and quadriceps at 36.

  • Programs to start from

    41 ready-made programs, from Full Body Hypertrophy to Push / Pull / Legs and body part splits.

  • Sets per muscle

    A front and back body map counts the sets each muscle gets, on a routine and across your week, month or year.

  • Progression that adds up

    Turn on auto progression for a routine: hit the top of your rep range and the next session adds weight, or a rep for bodyweight moves.

  • A gain at your pace

    Set your goal to gaining muscle, choose how fast, and your calorie target rises to match.

  • Protein from lean mass

    Your protein target comes from your lean mass, not just the number on the scale.

  • Records as they happen

    Every finished workout checks for a new heaviest weight and a new best estimated one-rep max.

  1. The plan you meant.

    Routines take rep ranges, supersets, and warm-up, drop and failure sets, and show last session's numbers beside every set.

    • A rest timer that starts when you tick a set
    • Folders for each program or block
    • Share a routine with a link
    Editing Side Lateral Raise in Superset A: 1 minute rest, an automatic 2 kg progression step, two sets of 18 kg for 12 to 15 reps and a drop set.

  2. See where the volume goes.

    The progress dashboard puts volume, sets and time next to the period before, with a trend line through your volume.

    • Your top five lifts by estimated one-rep max
    • Volume per exercise in every workout recap
    • A year of training days on one heatmap
    Top lifts by estimated one-rep max: leg press 248 kg, deadlift 204 kg, squat 146 kg, Romanian deadlift 133 kg and seated cable rows 98 kg.

Train. Eat. Track.

Training, food and body in one place.

  • Log your training

    • Follow a routine or start from nothing
    • Last time's numbers beside every set
    • Automatic progression and a rest timer
    Learn more

  • Eat to your targets

    • Search, scan or pick a recent food
    • Calories and macros worked out from your body and training
    • Water against a daily goal
    Learn more

  • See what it adds up to

    • Volume, streaks and top lifts against the period before
    • Sets per muscle on a body map
    • A bodyweight trend with a projected goal date
    Learn more

Frequently asked questions.

  • Which program should I start with?

    Filter the library by level and equipment. Full Body Hypertrophy and Push / Pull / Legs (3 days) are good places for most people to start.

  • Does the muscle map count secondary muscles?

    No. It counts working sets for each exercise's primary muscles.

  • How much protein does Mezo set?

    With automatic targets on and a goal of gaining muscle, 2.2 g per kg of lean mass.

Start today.

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