The science

How Endeva builds your training programs, and the research behind them.

A training program is a set of decisions: how often you train, how heavy, how many sets, and how all of that changes over time. Good programs make those decisions deliberately. This section explains the reasoning, both for the general principles and for the specific named programs Endeva offers.

You do not need the app to read any of it.

Start here

• How training programs are built

  Overload, volume and intensity, fatigue, periodisation, percentages and training maxes, deloads and testing. The concepts every program in this section is made of.

Programs

Each article covers one program: what it is, where it came from, the actual scheme, why it is built that way, and what the evidence does and does not support.

• Russian Squat Program

  A six week squat peaking cycle. Eighteen sessions anchored by six sets of two at 80 percent, ending in a max attempt.

• Smolov Jr

  Three weeks, four squat sessions a week, the same four sessions each time with weight added. Short, dense, and hard on recovery.

• German Volume Training

  Ten sets of ten on one main pair per day. The classic high volume hypertrophy template, and what the research actually says about it.

• Texas Method

  Volume Monday, light Wednesday, a personal record Friday. The clearest teaching example of weekly undulation there is.

• Push / Pull / Legs

  A split rather than a fixed scheme. Why grouping by movement pattern manages frequency and recovery, and how progression works without a percentage table.

All programs

How we handle evidence

Most named training programs are field-tested tradition rather than the output of a controlled trial. That is not a criticism, but it does mean the honest thing is to say which is which.

So these articles separate three kinds of claim. Some things are well supported by the research, and we cite it. Some things are a plausible mechanism, a reasonable explanation for why something works that has not been tested directly. And some things are simply what lifters have found works, passed down and refined in gyms over decades. We try never to present the third as the first.

Nothing here is medical advice. If something hurts, or you are training around an injury or a health condition, talk to a qualified professional.

Exercise how-tos

Form guidance for individual lifts lives in the exercise library, alongside the full list of everything you can log in Endeva.