Progressive overload planner · Earned Volume
Meso reads what you actually lifted and writes next week from it. Beat last week and a muscle gets another set; stall and it holds. Every rule comes from published research, and the papers are in the app.
Train with a friend
Share today's workout with a friend's phone nearby, then see each other's sets as you log them. It runs straight between the two phones in the room, without an account or a server, and nothing arrives on a phone until its owner taps Accept.
Lifts you both do count toward your own progress. Their extras are logged without changing your program. If you don't have a block of your own yet, you can join theirs as a one-off. If they don't have Meso, show them the QR code to get it.
Monthly challenges
Every lift where you beat last week's best set counts toward this month's target, sized to your plan, so the challenge rewards the same thing the engine does.
Special days like Halloween and Christmas Day are earned with one finished session. Every badge you earn lives on the Performance tab, and you can share a finished block or a new PB as an image.
Coverage
Every muscle is measured against the weekly volume the research supports, so an under-worked muscle is obvious at a glance rather than a surprise eight weeks later. Tap one and the app explains why it is the colour it is and what would change it.
New in Meso 1.4
Upper / Lower 6x, Antagonist Pairs 5x, Full Body 5x: High Frequency, Golden-Era Split 5x, three classic bodybuilding splits, and five-day splits built around the stretch or run on machines and cables.
The countdown is there when you look up. Rather it locked? Turn off Keep screen on while resting in Settings.
Tap any lift on Train to see what it is, then swap it or take it out.
With a friend is on the workout screen now too, until you log your first set.
From 1.3: the rest countdown on the Lock Screen and in the Dynamic Island, a private copy of your training in your own iCloud, and Apple Health if you turn it on.
At the bar
Each row shows last week's numbers and the plates to load, warm-up ramps are worked out for you, and a PB gets a gold mark.
Train opens on today's workout and what you need to beat from last week. Your last session is one tap away.
Evidence
Plenty of apps call themselves science-based. Meso shows the papers. Each rule the engine follows is written in plain language with its citations, in the app, so you can read them mid-session if you want to. Where a rule is coaching convention rather than evidence, it says so.
How it decides
The library
Every exercise has a coaching cue and easy swaps. Flag a sore joint, even mid-block, and Meso offers swaps that go easier on it, tells you when to see a clinician, and never progresses you into a movement that loads it.
Barbells, dumbbells, machines and cables, with plate maths and warm-up ramps built in.
No equipment beyond a floor, a wall and a sturdy chair, progressed by the same engine as the gym programs.
Calisthenics progressions that advance the movement when you top the rep window. Log vest weight and it switches to load progression.
Private by design
There's no account to make and no Meso server holding your training. Meso works offline, keeps a private copy in your own iCloud that we never see, and you can export a backup file any time. A workout goes to a friend's phone only when you choose to share it.
Run your first block free. If Meso earns its keep, Meso Pro unlocks longer programs and continued training, as a monthly or annual plan or a one-time lifetime purchase. The app shows the price in your local currency before you buy, and you can manage your subscription from Settings.
