Evidence-based workout
programming.
Evid generates your workout program from peer-reviewed research — then adapts it weekly from your RPE, volume, and recovery data.
Progressive Overload
Three models. The right one for your level.
Evid selects the right progression model based on your experience level and adjusts as you advance. Not a one-size-fits-all approach.
Autoregulated progression produces the largest strength gains of any loading strategy tested in research.
Huang et al. 2025 — Systematic review with network meta-analysis
- Double progression for beginners: hit the top of your rep range, then increase weight
- RIR-based progression for intermediates: stay within your target RIR, load adjusts automatically
- APRE autoregulation for advanced: performance-based load changes within the session
Progression Models
Double Progression
Hit top of rep range → increase weight
Beginner → Intermediate
RIR-Based
Stay within target RIR → auto-adjust load
Intermediate
APRE Autoregulation
Performance-based load changes mid-session
Advanced
RPE & RIR Tracking
Train by effort, not just numbers.
Log rate of perceived exertion on every set. Evid uses your RPE data to auto-adjust loads, flag when you're overshooting, and calculate when to progress.
Coached trainees gain 56% more lean mass and show 69% higher adherence than self-directed trainees.
Gavanda et al. 2025 — JSCR, RCT, n=79 trained, 10 weeks
- RPE logged per set with visual scale
- Automatic load adjustment from RPE trends
- RIR targets per exercise based on training phase
- Flags when RPE consistently exceeds target (overreaching risk)
Periodized Programming
Structured phases, not random workouts.
Evid builds mesocycles with structured volume progression, intensity waves, and planned transitions between phases — cutting, bulking, maintenance, or recomp.
Periodized programming produces up to 2x greater strength gains than repeating the same routine every week.
Williams et al. 2017 — Sports Medicine, meta-analysis, 18 studies
- Split selection matched to your frequency and experience level
- Mesocycle structure with volume ramps and recovery weeks
- Phase transitions recommended based on progress, not arbitrary timelines
- Checkpoint reviews at phase boundaries with data-driven recommendations
Mesocycle Structure
Volume ramps across 4 weeks → deload → next mesocycle with checkpoint review.
Ready to try evidence-based programming?
Start FreeIntelligent Deloads
Five triggers. Not just a calendar.
Deloads are recommended when the data says you need one — not every 4th week regardless of context.
- Accumulated volume exceeds recovery capacity
- Performance plateau detected across multiple sessions
- Declining recovery score from wearable or check-in data
- Elevated RPE trend indicating central fatigue
- Phase transition requiring a recovery bridge
Deload Triggers
Time-based fallback + 5 autoregulated triggers. Not just "deload every 4th week."
Missed Session Handling
Life happens. Your program adapts.
From a single missed session to an extended absence — each tier triggers a different response so your program stays optimal.
- Tier 1: Redistribute today's volume across the remaining week
- Tier 2: Extend the current week to accommodate the missed session
- Tier 3-5: Gradually rebuild volume after extended absence
- Plateau detection: stalled e1RM or stalled weight triggers specific interventions
Adaptation Tiers
Exercise Library
800+ exercises. Setup, cues, and common mistakes.
Every exercise includes instructions, execution cues, and what to avoid. Organised by muscle group and movement pattern.
- Set logging with previous performance visible — no guessing, no scrolling through notes
- Rest timer with category-aware defaults: compounds get longer rest, isolation gets shorter
- PR detection using the Epley formula — estimated 1RM tracked across every exercise automatically
Exercise Library
Chest Exercises
Showing 3 of 47 chest exercises
Bench Press
Chest · Compound
4×6
Incline Dumbbell Press
Upper Chest · Compound
3×10
Cable Fly
Chest · Isolation
3×12
Stop writing your own program.
Evidence-based programming that adapts to your data. 14-day free trial, no credit card required.