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Training
How your training week is built
Sets, reps and rest according to your goal, choice of days and split, number of exercises according to the time available, and the three phases over 8 weeks: the complete logic of the Azetta program.
5 min read Updated October 9, 2026
The principle
A good program answers four questions: how many sets and reps, which days, how many exercises in the time you have, and how the workload changes over the weeks. Azetta answers them with fixed, readable rules, calculated on your phone from your profile: goal, level, number of sessions, duration, available days, equipment and any sport you do alongside.
The Azetta method
Sets, reps and rest according to your goal
| Goal | Compound exercises | Isolation exercises |
|---|---|---|
| Strength | 4 × 3-6, rest 180 s | 3 × 6-10, rest 120 s |
| Muscle gain | 4 × 6-10, rest 150 s | 3 × 10-12, rest 90 s |
| Body sculpting | 3 × 10-15, rest 60 s | 3 × 10-15, rest 60 s |
| Weight loss | 3 × 12-15, rest 45 s | 3 × 12-15, rest 45 s |
| Endurance, hybrid, sports preparation | 3 × 6-10, rest 120 s | 3 × 10-12, rest 75 s |
| Fitness | 3 × 10-12, rest 75 s | 3 × 10-12, rest 75 s |
A secondary goal adjusts this scheme: strength moves compound exercises to at least 4 sets of 4 to 6 reps with at least 150 s of rest; muscle gain or body sculpting adds one isolation set (4 at most); weight loss limits isolation rest to 60 s.
Days and split
| Sessions | Default days | Split |
|---|---|---|
| 1 | Wednesday | full body |
| 2 | Monday, Thursday | full body A / B |
| 3 | Monday, Wednesday, Friday | full body A / B / C |
| 4 | Monday, Wednesday, Thursday, Saturday | upper / lower × 2 |
| 5 | Monday, Tuesday, Thursday, Friday, Saturday | upper, lower, push, pull, legs |
| 6 | Monday to Saturday | push / pull / legs × 2 |
If you choose your days, the app places the sessions by minimising a conflict score: working the same muscles two days in a row costs 8 points per group, heavy legs the day before an intense run 5, two intense runs in a row 3, and a session on the day of your sport 4, 2 or 0.5 depending on its intensity. Another split (for example push / pull / legs instead of three full-body sessions on three consecutive days) is only chosen if it avoids a conflict.
The number of exercises according to your duration
The app sets aside 5 minutes for the warm-up, then estimates the time for each exercise:
| Minutes of work | Exercises |
|---|---|
| 17 or fewer | 2 to 3 |
| 18 to 24 | 3 to 4 |
| 25 to 34 | 4 to 5 |
| 35 to 49 | 5 to 6 |
| 50 to 64 | 6 to 8 |
| 65 to 79 | 8 to 9 |
| 80 and more | 8 to 10 |
The strength goal removes 1 exercise from the minimum and 2 from the maximum (its sets are longer); muscle gain and the beginner level remove 1 from the maximum. The app keeps the largest number of exercises in the range that fits in the budget. If even the minimum overflows, it removes sets starting from the last exercise, without going below 3 sets for the first exercise or below 2 elsewhere.
The three phases over 8 weeks
- Weeks 1 to 3, base: the planned sets.
- Weeks 4 to 6, build: +1 set on each exercise that has fewer than 5, only if the session still fits in your duration.
- Weeks 7 and 8, deload: −1 set per exercise, at least 2.
After the 8th week, the program stays on its last week until you generate a new one.
Why this choice
- The rep schemes follow the continuum described by research: heavy loads and few reps for strength, an intermediate zone for hypertrophy, longer sets and short rests for muscular endurance. Large reviews also show that hypertrophy occurs over a wide range of reps, which leaves some leeway.
- Working each muscle at least twice a week is associated with more hypertrophy than once: that is what full-body or upper/lower splits provide.
- Leaving 48 hours between two sessions for the same muscles is the classic rule in the ACSM recommendations.
- Increasing then reducing volume over 8 weeks is a simple form of periodisation: you seek progress, then let fatigue subside.
Limits
- There is no target number of sets per muscle per week: volume follows from the goal and the chosen exercises.
- The deload in weeks 7-8 is fixed: it is not triggered by your actual fatigue.
- Session times are estimates: if you chat between sets, your session will be longer.
References
- Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. Sports, 2021;9(2):32.
- Schoenfeld BJ, Ogborn D, Krieger JW. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 2016;46(11):1689-1697.
- Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis. Journal of Sports Sciences, 2017;35(11):1073-1082.
- American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 2009;41(3):687-708.