Periodization & Progression

Most coaches program in phases — a hypertrophy block, a strength block, a deload, then repeat. Assistant Coach supports this through plan duplication, weight notes, and clear naming conventions.

The core workflow: Duplicate and modify

The fastest way to build periodized programs is:

1. Build Phase 1 thoroughly — sessions, exercises, parameters, notes
2. Duplicate it from the plan card actions
3. Modify the copy — adjust volume, intensity, or exercise selection for Phase 2
4. Repeat for each subsequent phase

The duplicate includes everything: sessions, exercises, ordering, sets, reps, rest, weight notes, and exercise notes. You only change what's different between phases.

Naming conventions

Clear naming makes it easy for both you and your client to track where they are in the program.

Plan names:

• "Phase 1 — Hypertrophy (Weeks 1-4)"
• "Phase 2 — Strength (Weeks 5-8)"
• "Phase 3 — Peak (Weeks 9-10)"
• "Deload (Week 11)"

Plan descriptions are a good place to explain the goal of the phase:

This phase focuses on building volume tolerance. Weights should feel moderate (RPE 6-7). Focus on quality reps and progressive overload through reps before adding weight.

The client sees the plan name and description on their portal, so these serve as direct communication.

Programming progressive overload

Use weight notes to tell your client how to progress within a phase.

Week-to-week progression cues:

• Start at RPE 7, add 2.5kg when you hit the top of the rep range for all sets
• Week 1: 60kg, Week 2: 62.5kg, Week 3: 65kg, Week 4: 60kg (deload)
• Match or beat last week's numbers

Autoregulation cues:

• RPE 7-8 — leave 2-3 reps in reserve
• RPE 8-9 this phase — heavier than last block
• Go by feel — moderate effort, focus on the squeeze

Since weight notes appear in the workout logger, your client sees these cues right when they need them.

Building a mesocycle

Here's a practical example of a 4-phase mesocycle:

Phase 1 — Accumulation (Weeks 1-4)

Build the base plan with moderate intensity and moderate volume.

Exercise	Sets	Reps	Weight Notes
Squat	3	10-12	RPE 7 — start conservative
RDL	3	10-12	RPE 7
Leg Press	3	12-15	Moderate load

Phase 2 — Intensification (Weeks 5-8)

Duplicate Phase 1. Increase intensity, reduce reps.

Exercise	Sets	Reps	Weight Notes
Squat	4	6-8	RPE 8 — heavier than Phase 1
RDL	4	8-10	RPE 8
Leg Press	3	10-12	Add weight from last phase

Phase 3 — Overreach (Weeks 9-10)

Duplicate Phase 2. Push volume and intensity to a peak.

Exercise	Sets	Reps	Weight Notes
Squat	5	5-6	RPE 9 — push hard
RDL	4	6-8	RPE 9
Leg Press	4	8-10	Heavy

Phase 4 — Deload (Week 11)

Duplicate Phase 1 (not Phase 3). Cut volume in half, keep intensity low.

Exercise	Sets	Reps	Weight Notes
Squat	2	8-10	RPE 5-6 — light and easy
RDL	2	8-10	RPE 5-6
Leg Press	2	10-12	Light — recovery week

tip

Duplicate your earliest phase for the deload, not the most recent one. It's easier to strip back a moderate plan than to de-intensify a peak plan.

Deload weeks

A deload reduces training stress to allow recovery. Common approaches using existing fields:

Volume deload — Reduce sets (e.g., 4 sets → 2 sets), keep weight similar:

• Weight notes: Same weight as last week
• Exercise notes: Deload — reduced volume, maintain intensity

Intensity deload — Keep sets the same, reduce weight:

• Weight notes: 50-60% of last week's working weight
• Exercise notes: Deload — focus on movement quality

Exercise swap deload — Replace heavy compounds with lighter variations:

• Swap Barbell Squat → Goblet Squat
• Swap Barbell Bench → Push-ups
• Use exercise notes to explain: Lighter variation for recovery week

Use the plan description to set expectations:

Deload week — take it easy. The goal is recovery, not performance. You should leave every session feeling better than when you walked in.

Swapping exercises between phases

When you duplicate a plan for a new phase, you might want to swap exercises (e.g., back squat → front squat for a new stimulus). Since the duplicate copies the full session structure:

1. Remove the exercise you're replacing
2. Add the new exercise from the library
3. Set the parameters and notes for the new exercise
4. Reorder if needed

Use exercise notes to explain the swap when it's intentional:

Switched from back squat to front squat this phase for quad emphasis and upper back work

Tips

• One active plan at a time — Activate each phase when the client is ready. The previous plan stays saved for reference.
• Keep all phases saved — Don't delete old phases. They're useful for referencing what worked and for building future programs.
• Use plan descriptions liberally — They're the best place to explain the "why" behind a phase. Clients who understand the purpose train harder.
• Duration field matters — Set the duration (weeks) on each plan so clients know how long the phase lasts. This shows on their portal.
• Progression within a phase vs. between phases — Use weight notes for within-phase progression (week to week). Use plan-level changes (more sets, heavier weight notes, different rep ranges) for between-phase progression.