Periodization

What it is

A way to plan training over many weeks, not just one. You map out training blocks, attach routines to set weeks, and add smart layers on top. Those layers cover weekly set-count guides, named lifting programs, and recovery-aware tweaks.

The hierarchy

Macrocycle
  -> Mesocycle
     -> Week
        -> Planned day
           -> Routine

A macrocycle is your whole plan. A mesocycle is a block of weeks inside it. Each week holds planned days, and each day links to a routine.

13 built-in templates

1. Beginner Linear 3-Day
2. Full Body 3-Day
3. Upper / Lower 4-Day
4. Push / Pull / Legs 6-Day
5. Hypertrophy Block 12-Week
6. Strength Peaking 8-Week
7. PHUL 4-Day
8. Powerbuilding 5-Day
9. Undulating 8-Week
10. Body Recomp 10-Week
11. 5/3/1 BBB
12. GZCLP 4-Day
13. nSuns 5/3/1 LP 4-Day

The last three are named lifting programs. When you start one, Kinoku asks for your one-rep maxes. Then it writes the full plan straight into your training calendar.

Four planning layers

Kinoku’s planner has four layers you can stack:

• Volume Landmarks: weekly set-count guides per muscle (MEV, MAV, MRV)
• Named Programs: built-in progress rules for 5/3/1, GZCLP, and nSuns
• RIR Autoregulation: tweaks your sets based on how hard they felt
• Readiness Adaptation: scales the plan around how recovered you are

Plans sit next to your real workouts. So Kinoku can show what you planned against what you did. It is a lot deeper than a plain week builder.

Tier limits

• Free: routines are unlimited, but multi-week programs are not in the free tier
• Pro: up to 4 active programs, all 13 templates, named programs, and the plan builder
• Elite: unlimited programs, a custom model, plus the adaptive layers like autoregulation and readiness

Part of Pro

This is one of the optional extras. The free app works without it.