M-PROTOCOL // Strength programming with a map

The long path

Intermediate to experienced.
With a map.

A logger tells you what you did today. A generator tells you what to do today. Neither tells you where you will be in a year. M-Protocol does: a strength level for each lift, a twelve-month route of linked training blocks, and a handover at the end of every cycle that starts the next one.

01 // Where you stand

Strength levels

Squat, bench, deadlift and press each get a level, from Beginner to Elite, from your max against your bodyweight on a standard that scales with bodyweight and is different for men and women. The app says how many kilos to the next level and, once it has a few weeks of reviews, roughly when at this rate. Levels never reset. They move when a max or your bodyweight does.

The Stats tab showing a level for each of the four main lifts

02 // Where you are going

The map

Twelve four-week blocks, with each three-block cycle bracketed. The app lays out a route from where you are, usually a cycle, a specialist block on your lagging lift, and the next cycle, and gives one line of reason for every block. Swap any future block for another of the same length. What you swap stays swapped.

03 // Week twelve

The handover

At the end of a cycle the app shows what changed: each max then and now, the levels you crossed, sessions against plan, tonnage. Then where you are, then what is next and why, with one button to start it. Finishing a cycle is the same action as starting the next one. Take a week off if you need it; the map moves back a week and waits.

The Home tab with the current block and the next checkpoint

The blocks on the map

Programs with a shape

Every program is a complete block, not a list of exercises. Percentage-based, periodised, auto-regulated, and placed on your path for a reason.

The Trinity System // 12 weeks

Phase 1 Hypertrophy

Chimera

Pure hypertrophy. 4×12 down to 4×8 across the phase at 65 to 75%. High reps, short rest, build the raw material.

3 to 5 days/wk Weeks 1 to 4

Phase 2 Hybrid

Gryphon

The hybrid phase. 4×5 down to 4×3 at 65 to 95%. Heavy compound strength on the volume base Chimera built.

3 to 5 days/wk Weeks 5 to 8

Phase 3 Peaking

Titan

Peak strength. 5×5 ramping to 4×2 at 85 to 95%. Maximum neural drive. This is where PRs happen.

3 to 5 days/wk Weeks 9 to 12

The starting point for intermediate lifters. Week 12 hands over to what comes next.

Systems, foundations and specialist blocks

12 weeks

Trinity 2.0

Phoenix, Leviathan, Cerberus. Daily undulating periodisation, cluster sets, wave loading. The second cycle on the path.

12 weeks

Olympus

Apollo, Adonis, Helios. Frame and width, then arms and delts, then density and detail. Size and shape on the strength you built.

4 weeks

Genesis

Three full-body days to learn the lifts and build a base. No 1RM needed; RPE-guided entry. Hands over to Trinity.

4-week focus blocks

Specialists

Minotaur (chest), Atlas (shoulders), Kraken (back), Valkyrie (glutes), Hydra (arms), Spartan (core). The map puts one between cycles, on your lagging lift.

4 weeks

Raptor, Ronin, Nomad

Field sports performance, a dumbbell-only home gym, and bodyweight with bands for the road.

Built for women // 12 weeks

Artemis and Aphrodite

Not adapted. Designed. Two three-phase systems built around female physiology, with their own page. Read about Artemis ➔

The Logic Core

No guessed weights. A calculated flight path.

Step 01: Input

Calibration

USER_INPUT:
Bench Press 1RM = 100kg
or RPE entry if you have no 1RM

Step 02: Process

Algorithm

> READINESS: ASSESSED
> LOAD: PERIODIZED
> VOLUME: ADAPTIVE
> FATIGUE: MANAGED

Step 03: Output

Execution

TARGET ACQUIRED:
Bench Press: 5 Sets × 5 Reps
Load: 70kg
Plates: 20 + 5 + 2.5 per side

System Architecture

Every feature serves one job: get you stronger with no guesswork.

Auto-regulation

A readiness check before the session adjusts today's intensity. The weekly review adjusts your training maxes from what you actually lifted. Recalibrate any single lift when it moves. The system adapts to you, not the other way round.

The Ghost

Every session shows last week's performance as a ghost to beat, exercise by exercise, with a win or a loss at the end. Progressive overload you can feel, without a spreadsheet.

Stats that mean something

Strength levels first. Then weekly tonnage, lift progression, estimated 1RM over time, a PR board you can share, and muscle balance across the block.

Field Mode

One exercise at a time, big enough to read from the rack. Warm-up ramp, working sets, cool-down. Plate readout on every weight, rest timer docked at the bottom, session clock that survives the app being closed.

Technique notes

Cluster sets, wave loading and daily undulating periodisation explained inside the workout card, with a demonstration for the main exercises. Know what to do the first time you meet it.

Seasons and rank

Sessions and weekly missions earn XP. XP climbs eight ranks, Recruit to Legend, inside a thirteen-week season that is the same for everyone, then resets so the ladder is always a race. Your levels, PRs and Medal Case never reset.

In the session

Hunt your ghost

You are not competing against the world. You are hunting your past self.

Field Mode shows last week's set beside today's target on every exercise. Beat it and the session says so. The weekly review then sets next week's loads from what you actually lifted, so a good week is rewarded with a heavier one and a bad week is not punished with a load you cannot move.

Start your first cycle ➔

Field Mode showing one exercise at a time with the target weight

Built for the intermediate lifter

You already train. You probably already log somewhere. What you do not have is a plan that reaches past next week.

You have outgrown random

Novice gains are gone and the next ones need periodisation: volume, then intensity, then a peak, then a deload, in that order, on a calendar. Trinity is that, with the weights worked out for you.

You want to know where it is going

A level for each lift and a map of the year, so a block is a step on a route rather than twelve weeks that end in a question.

You train with people

Or you would, if they were in the same gym. A squad of up to five sees your week, sends kudos, and gets a recap card every Monday.

New to lifting? Genesis starts you without a 1RM and hands over to Trinity when the base is built. Training as a woman? Artemis has its own page ➔

Squads

They can see
everything.

A squad of up to five. Everyone sees who trained, when, and what their top set was. Tap a name for their twelve-week consistency against yours, their main lifts against yours, and their PR history. Nobody hides a missed week.

Send kudos. Copy a nudge for the one who has gone quiet. Complete squad missions together for Fireteam Points. Every Monday the squad gets a recap card for the group chat: sessions, tonnage, bests, and who hit their week. It reports, it does not rank, so the person who came last still opens it.

Up to five Activity feed and kudos Member profiles Squad missions Weekly recap card

Build your squad ➔

Ready when you are

21-day full access. All programs. All features.
No card required until you commit.

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OTHER APPS RECORD HISTORY. M-PROTOCOL CALCULATES YOUR FUTURE.

Other apps record history. M-Protocol calculates your future.

Intermediate to experienced.With a map.