# periodization.app

> Free powerbuilding program builder. Plan weeks, mesocycles, effort changes and lighter sessions with an editable program.

Agent guide: https://periodization.app/agents/
Portable CLI: https://periodization.app/tools/itrain-cli.tgz
CLI usage: node scripts/itrain.mjs validate program.json --json
CLI sharing: node scripts/itrain.mjs share program.json --domain periodization.app --agent claude --json
Schema: https://periodization.app/api/training/schema
OpenAPI: https://periodization.app/api/training/openapi.json
POST /api/training/programs accepts {title,program,source:"agent"} and returns share_url.
Return only a real share_url returned by the service. Never invent tokens.
Program format: legacy ProgramV1, v,u,m,c,weeks; rows ex,mode,sets,reps,load,pct,rpe,rest.
Default full programs: four weeks, explicit progression, complete prescriptions.
Legacy /app/<STATE>, /program/<STATE>, /p/<STATE> and /#/p/<STATE> continue to work.
Short /workout/<token> links load immutable snapshots.
If no tool access, return complete JSON and direct the user to /agents/ for import.

## Starter programs
- [Accumulation, Transmutation, Realization](https://periodization.app/programs/accumulation-transmutation-realization/index.md)
- [Beginner Linear Periodization](https://periodization.app/programs/beginner-linear-periodization/index.md)
- [Conjugate Strength Waves](https://periodization.app/programs/conjugate-strength-waves/index.md)
- [Daily Undulating Periodization](https://periodization.app/programs/daily-undulating-periodization/index.md)
- [Four Week Strength and Muscle Upper Lower](https://periodization.app/programs/four-week-periodization-foundation/index.md)
- [RIR Hypertrophy Mesocycle](https://periodization.app/programs/rir-hypertrophy-mesocycle/index.md)
- [RPE Autoregulated Strength](https://periodization.app/programs/rpe-autoregulated-strength/index.md)
- [Twelve-Week Linear Periodization](https://periodization.app/programs/twelve-week-linear-periodization/index.md)
- [Two-Day Weekly Undulating](https://periodization.app/programs/two-day-weekly-undulating/index.md)

## Guides
- [Block Periodization: How to Plan Mesocycles](https://periodization.app/blog/block-periodization/index.md): Block periodization explained: accumulation, transmutation and realization mesocycles, how long each lasts, and a 10-week strength block you can run.
- [Linear vs Undulating Periodization: What Works](https://periodization.app/blog/linear-vs-undulating-periodization/index.md): Linear vs daily undulating periodization compared: what meta-analyses show for strength and hypertrophy, who benefits, and sample weeks for each model.
- [RPE and RIR Training: How Autoregulation Works](https://periodization.app/blog/rpe-and-rir-training/index.md): How to use RPE and reps in reserve to autoregulate lifting loads: the RIR scale, what research shows, RPE charts by percentage and a sample week.

## All pages (markdown)
- [Plan the whole block.](https://periodization.app/index.md)
- [Create a program with your AI assistant](https://periodization.app/agents/index.md)
- [Training guides](https://periodization.app/blog/index.md)
- [Block Periodization: How to Plan Mesocycles](https://periodization.app/blog/block-periodization/index.md)
- [Linear vs Undulating Periodization: What Works](https://periodization.app/blog/linear-vs-undulating-periodization/index.md)
- [RPE and RIR Training: How Autoregulation Works](https://periodization.app/blog/rpe-and-rir-training/index.md)
- [Questions about periodization.app](https://periodization.app/faq/index.md)
- [Privacy](https://periodization.app/privacy/index.md)
- [Free periodization programs](https://periodization.app/programs/index.md)
- [Accumulation, Transmutation, Realization](https://periodization.app/programs/accumulation-transmutation-realization/index.md)
- [Beginner Linear Periodization](https://periodization.app/programs/beginner-linear-periodization/index.md)
- [Conjugate Strength Waves](https://periodization.app/programs/conjugate-strength-waves/index.md)
- [Daily Undulating Periodization](https://periodization.app/programs/daily-undulating-periodization/index.md)
- [Four Week Strength and Muscle Upper Lower](https://periodization.app/programs/four-week-periodization-foundation/index.md)
- [RIR Hypertrophy Mesocycle](https://periodization.app/programs/rir-hypertrophy-mesocycle/index.md)
- [RPE Autoregulated Strength](https://periodization.app/programs/rpe-autoregulated-strength/index.md)
- [Twelve-Week Linear Periodization](https://periodization.app/programs/twelve-week-linear-periodization/index.md)
- [Two-Day Weekly Undulating](https://periodization.app/programs/two-day-weekly-undulating/index.md)
- [Terms](https://periodization.app/terms/index.md)