Ferro Español

Train with evidence

Weekly sets per muscle, RIR and mesocycles, the way the research says. No ads.

Coming soon to Google Play

Want to know when it's out? Write to [email protected].

Hard sets this week

Chest14 of 10–20 · in range
Back17 of 10–20 · in range
Side delts8 of 10–20 · 2 to go
Ferro's Stats screen: this week's muscle split, with each muscle's sets against its 10 to 20 range.

What Ferro does

Weekly sets per muscle

See how many hard sets each muscle has this week and how many it still needs to reach its range.

This week's muscle split: abs, biceps, glutes and chest, each with its scale and how many sets it needs to reach 10.

Every set, with its RIR

Log your reps in reserve; progression decides whether to add weight or repeat it.

Upper A workout in progress: bench press with four sets of 83.75 kg for 8, the RIR for each set and the hint “Today: add weight”.

Mesocycles backed by evidence

Blocks of 3 to 5 weeks that move closer to failure and end in a deload, each with its studies.

Choosing a mesocycle: short, classic, long and rising volume, with each week's RIR and the studies behind each one.

A program that fits your week

Pick 3 to 6 days; the Ferro Program builds the split with all of the above.

4-day Ferro Program: what it includes, the 3 to 6 day picker and routines A, B, C and D laid out across the week.

Based on studies

The app's ranges, RIR and mesocycles rest on these references.

Weekly volume
Schoenfeld et al. 2017Pelland et al. 2024
More weekly sets bring more hypertrophy, up to a point.
Proximity to failure
Refalo et al. 2023
Training close to failure gives similar hypertrophy to reaching failure, with less fatigue.
RIR and RPE
Helms et al. 2018Zourdos et al. 2016
Reps in reserve as a measure of how hard each set is.
Deloads
Bell et al. 2023
A deload every 4 to 6 weeks is the most common practice.

Your data is yours