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Use case · Starting out

New to lifting? Start here.

Pick a beginner program, follow it set by set with last time beside you, and let Mezo tell you when to go heavier.

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The Push / Pull / Legs (3 days) program: 3 days a week, full gym, beginner, how to run it, a typical week, and a body map of the push day, with a button to add all 3 routines.

  • Beginner programs

    Beginner Full Body, Machine Starter, Joint-Friendly Full Body, 5×5 Strength and more, filtered by level.

  • Last time, every set

    No notebook: every set shows what you lifted the session before.

  • When to go heavier

    Turn on auto progression and the weight goes up once you hit the top of your reps, not before.

  • A rest timer

    It starts when you tick a set and beeps when it is time for the next one.

  • How to do it

    Many exercises come with step-by-step instructions, plus the muscles they work.

  • A routine to stick to

    Plan sessions on a calendar and keep a week streak going.

  1. One less thing to work out.

    A template tells you what to do each day: exercises, sets, rep ranges, rest and notes, and how to run the program week to week.

    • Add the whole program, or one day
    • Programs from 1 to 6 days a week
    • Weights start blank, ready for yours
    The PPL: Push routine summary: 6 exercises, 17 sets and about 41 minutes, with a front and back body map shaded by the sets each muscle gets.

  2. See the first months add up.

    Early progress comes quickly. The recap after each workout points out new records, and the dashboard shows your volume climbing week by week.

    • Records for heaviest weight and estimated one-rep max
    • Volume, sets and time against the period before
    • A week streak to keep going
    A finished pull day: 8,924 kg of volume, 132 kg more than last time, 19 sets in 1:04:00, the deadlift going up 5 kg to 180 kg next time with an Undo button, and 9 new records.

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 is best for a beginner?

    Beginner Full Body is a good default. Machine Starter suits a gym you are still learning your way around, and Joint-Friendly Full Body goes easier on joints.

  • What weight should I start with?

    Template weights start blank. Pick something you can lift for every rep with good form; with auto progression on, the first session you log becomes the target.

  • Is Mezo free?

    Yes, everything is free.

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