- Install MesoLab from Google Play (iPhone coming soon). A short intro video plays first; you can skip it.
- Create your first mesocycle. Pick 4, 5 or 6 working weeks plus a deload, your training experience (New, Intermediate or Advanced) and your days per week.
- Choose a template or build your own. Templates fill each day for you; or pick exercises, which are graded and sorted best-first for each muscle. See Build Your Mesocycle.
- Set muscle priorities. Emphasise, Grow or Maintain each muscle.
- Train. Follow the suggested weights and the RIR target, tick each set, and press Start on the rest timer when you want it. See Log Every Set.
- Give feedback. After each workout, rate pump, soreness and workload. That sets next week's volume. See Training That Adapts.
- Back up. Your workouts are saved on your phone, so export a backup regularly from Settings.
New to RIR or mesocycles? Read the Training Guide.