How AI Generates Your Perfect Strength Workout

Have you ever wondered how Styrki creates workouts that feel perfectly tailored to your goals and recovery state? The answer lies in a sophisticated AI system built on proven training science.

Your Training Blueprint

Our AI uses a periodization system that organizes training into three distinct day types that rotate throughout your week:

VOL (Volume) Days: Higher rep ranges (8-12 reps) at moderate intensity (65-75% 1RM). These build muscle size and work capacity.
MED (Medium) Days: Moderate rep ranges (5-8 reps) at higher intensity (75-82% 1RM). These bridge hypertrophy and strength.
INT (Intensity) Days: Lower rep ranges (1-5 reps) at high intensity (82-95% 1RM). These maximize strength expression.

Compound Movements: The Foundation

The AI prioritizes compound movements because they provide the most bang for your buck:

Barbell Deadlift

The deadlift is a foundational strength exercise where you lift a barbell from the ground to a standing position by hinging at the hips and extending...

Barbell•BackGlutesAbsPosterior thighs+6

Barbell Bench Press

The bench press is a foundational strength exercise performed by lying on a bench and pressing a barbell upward from chest level, primarily targeting...

Barbell•ChestTricepsShouldersLats+4

The 🏋️ Barbell Row is another essential movement for balanced upper body development.

Smart Fatigue Management

The AI tracks your training history and adjusts intensity based on accumulated fatigue.