stop deciding

what to lift.

adensa prescribes

today’s sets.

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adensa

months lifting the same weight. not because you’re lazy — because nothing ever told you to add more.

Readiness check

readiness

recover/push

automatic weights

steady overload

based on you

every session starts with one question: how do you feel today? answer it and adensa re-plans every lift in the routine — heavier, more reps, or an easier day that never touches your progression.

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how do you feel today?
steady

a normal day. progress the way the plan says.

what today looks like
1
more weight
3
more reps
0
ease off

one decision per exercise.

Bench Press (Barbell)
60 kg × 10

Two more reps on every set.

3 sets · last: 60 kg × 8, 8, 8
Overhead Press (Barbell)
42.5 kg × 8

Top of the range everywhere. Earned it.

3 sets · last: 40 kg × 12, 12, 12
Triceps Pushdown (Cable)
25 kg × 11

Same weight, two more reps.

3 sets · last: 25 kg × 9, 9, 9
Cable Fly
15 kg × 12

Two more reps, weight stays put.

3 sets · last: 15 kg × 10, 10, 10
how do you feel today?
steady

a normal day. progress the way the plan says.

what today looks like
1
more weight
3
more reps
0
ease off

one decision per exercise.

Bench Press (Barbell)
60 kg × 10

Two more reps on every set.

3 sets · last: 60 kg × 8, 8, 8
Overhead Press (Barbell)
42.5 kg × 8

Top of the range everywhere. Earned it.

3 sets · last: 40 kg × 12, 12, 12
Triceps Pushdown (Cable)
25 kg × 11

Same weight, two more reps.

3 sets · last: 25 kg × 9, 9, 9
Cable Fly
15 kg × 12

Two more reps, weight stays put.

3 sets · last: 15 kg × 10, 10, 10

how it works

Prescribed

Autoregulated

Explained

One Decision

01

build the routine once

pick your exercises from a catalogue named the way you'd say them out loud. set your rep range and how many sets. then don't touch it again.

02

Check in before you start

One slider. Recover takes 10% off the bar and halves the volume without touching your progression. Push adds weight a session early. Steady does what the plan says.

03

Lift the numbers it gives you

Every set arrives pre-filled with a weight and a rep target, plus one sentence explaining why it changed. You never do the math.

build the routine once

pick your exercises from a catalogue named the way you'd say them out loud. set your rep range and how many sets. then don't touch it again.

Check in before you start

One slider. Recover takes 10% off the bar and halves the volume without touching your progression. Push adds weight a session early. Steady does what the plan says.

Lift the numbers it gives you

Every set arrives pre-filled with a weight and a rep target, plus one sentence explaining why it changed. You never do the math.

build the routine once

pick your exercises from a catalogue named the way you'd say them out loud. set your rep range and how many sets. then don't touch it again.

Check in before you start

One slider. Recover takes 10% off the bar and halves the volume without touching your progression. Push adds weight a session early. Steady does what the plan says.

Lift the numbers it gives you

Every set arrives pre-filled with a weight and a rep target, plus one sentence explaining why it changed. You never do the math.

Adensa reads your last session and prescribes today’s exact weight and reps, adjusted for how you actually feel. Suggestions are estimates, not medical advice. Muscle burn is fine; sharp or joint pain is not. Consult a physician before starting a training program.

adensa ©2026

Adensa reads your last session and prescribes today’s exact weight and reps, adjusted for how you actually feel. Suggestions are estimates, not medical advice. Muscle burn is fine; sharp or joint pain is not. Consult a physician before starting a training program.

adensa ©2026

Adensa reads your last session and prescribes today’s exact weight and reps, adjusted for how you actually feel. Suggestions are estimates, not medical advice. Muscle burn is fine; sharp or joint pain is not. Consult a physician before starting a training program.

adensa ©2026