Mesolab › Guides

Hypertrophy training guides

How the numbers in a muscle-building program work: reps in reserve, mesocycles, weekly sets per muscle and how a weight is suggested. Each guide links to the free calculator that does the math for you.

Updated 19 October 2026 · Free, no signup, lbs by default.

• What does RIR mean?Reps in reserve, the 0 to 4+ scale, how to estimate it honestly and the 1 to 3 RIR range for hypertrophy.Read the RIR guide →
• How a mesocycle is plannedTraining days, weekly sets per muscle against MEV, MAV and MRV, progression and the deload.Read the mesocycle guide →
• How suggested weights use your historyWeek one from your saved 1RM; after that, your most recent comparable session, rounded to plates you can load.Read the suggested weight guide →
• What is a workout map?The receipt-style card Mesolab makes when you finish a workout, and what it counts.Read the workout map guide →
• Best hypertrophy apps for iPhone in 2026Four apps compared on their own published details, with criteria and dates. Mesolab is the publisher's own app.Read the comparison →
• Mesolab vs RP HypertrophyPlatforms, planning, progression and price, side by side from each app's own pages.Read the comparison →

Free calculators

• RIR calculatorEnter weight, reps and reps in reserve (or RPE) to estimate your 1RM and the weight for your next set.
• 1RM calculatorEstimate your one rep max from one set, with a percentage chart and a rep chart.
• Sets per muscle calculatorEnter your weekly sets and see where each of 14 muscles sits against MEV, MAV and MRV.
• Mesocycle generatorPick a goal, 2 to 6 days and up to three focus muscles for a 6-week hypertrophy program with a deload.
• Lift ForecastOne set and your training age in, a dated range for the same lift in 6, 12 or 24 weeks out.