01
Pull-Ups
Build pulling strength and repetition capacity, with future support for easier variations and optional weighted work.
BandsNegativesAssisted
All programs
—Adaptive Bodyweight Strength-Endurance
Available NowAdaptive Five-Track Program
Rep Builder 10
Powered by MindLevr™ Adaptive Training Engine
A 10-week adaptive strength-endurance program that builds your pull-ups, push-ups, dips, squats, and core based on how you actually train.
Traditional workout programs are generally written before the athlete begins. Rep Builder 10 takes a different approach. You establish your starting ability, choose the movements you want to improve, set your goal, and begin training. From there, MindLevr evaluates your completed workouts and uses that information to help determine what should come next. The methodology remains structured, but the progression can respond to the athlete rather than assuming every athlete will develop at exactly the same rate.
Available Now10-Week AdaptiveBodyweight Only2–6 Days/WeekMindLevr™
Rep Builder 10
Week 5 / 10Selected tracks
Pull-UpsPush-UpsCore
Today · Pull-UpsMain session
- Set 16 reps
- Set 26 reps
- Set 35 reps
- Set 4AMRAP
Next session ready
Illustrative Rep Builder 10 interface
- 10
- Weeks
- 5
- Movement Tracks
- 2–6
- Days / Week
- Adapts
- As You Train
01The engine
Powered by MindLevr™ Adaptive Training Engine
MindLevr™ is the adaptive training engine behind Rep Builder 10 and the foundation for future adaptive programs in AthleticPeak Pro. It was designed around a basic coaching problem: the athlete changes throughout a training cycle, while a traditional written program does not. A coach can observe that change and adjust. MindLevr gives the software a structured way to do something similar.
The engine does not randomly generate workouts, and it does not discard the training methodology every time an athlete has a good or bad day. Rep Builder still follows a defined 10-week progression. MindLevr maintains an evolving picture of the athlete within that progression, using verified performance, completed training, difficulty feedback, training frequency, scheduling changes, and patterns across multiple sessions to determine how future prescriptions should be adjusted.
That distinction is important. Adaptive training should not mean constant variation. Most of the time, when training is working, the appropriate response is to continue. MindLevr is designed not only to recognize when a change may be warranted, but also when the existing progression should be left alone.
The feedback loop
- 1Training Prescription
- 2Athlete Performs Workout
- 3Actual Results + Difficulty Feedback
- 4MindLevr™ Evaluation
- 5Updated Athlete State
- 6Next Prescription
- loops back to prescription
Each workout begins with a prescription generated from the athlete's current program state. After the workout, the athlete records what was actually completed and how the work felt. MindLevr evaluates that information within the context of previous training rather than treating one workout in isolation. Future training is then generated from the athlete's updated state.
The program adapts the future. It does not rewrite the past. Completed workouts and historical results remain exactly what the athlete performed.
Static program
- A predetermined progression regardless of athlete response.
- Every athlete advances on the same fixed schedule.
Rep Builder + MindLevr
- A defined training methodology whose future prescriptions can respond to athlete performance.
- MindLevr knows when the existing progression should continue — and when there is enough evidence to justify an adjustment.
02How it works
One program, one coordinated ten-week plan.
Rep Builder 10 runs as a single program. You select tracks, test, set goals, and train inside one cycle — not five separate programs.
- 01Start Rep Builder 10.
- 02Select one or more exercise tracks.
- 03Test or enter the current maximum for every selected track.
- 04Enter the desired ten-week goal for each track.
- 05Review whether those goals are realistic.
- 06Accept the requested goal, a recommended ten-week target, or a longer estimated timeline.
- 07Receive one coordinated ten-week plan covering all selected tracks.
- 08Log and view each selected track inside that same program.
You move among your selected tracks inside the Rep Builder 10 cycle. You do not create five independent programs or use the global program switcher to move among them.
03The ten-week arc
Establish, evaluate, build, consolidate, prepare, taper, test.
Rep Builder 10 begins by establishing a verified Week 1 baseline rather than relying entirely on the athlete's estimate during setup. Early training emphasizes repeatable, high-quality work. Through the middle of the cycle, productive volume increases and the athlete develops greater work capacity. Later weeks begin shifting that volume toward larger uninterrupted efforts, followed by reduced fatigue and a Week 10 maximum test.
- Weeks 1–3Establish the baseTechnique, submaximal volume, and repeatable training.
- Week 4Reduce and evaluateLower fatigue and check progress.
- Weeks 5–7BuildIncrease useful volume, density, or carefully selected resistance.
- Week 8ConsolidateReduce accumulated fatigue while preserving practice.
- Week 9Goal preparationPractice work that supports the target test.
- Week 10Taper and testReduce fatigue and perform an unweighted maximum-repetition test.
The final test uses the same fundamental standard as the baseline test. The athlete's actual result is then compared with the verified starting point, the accepted 10-week target, and, when different, the athlete's longer-term goal. Projections and targets are estimates, not guarantees.
04Adaptive by ability
One program, two very different athletes
Same Rep Builder program. Different training approach based on current ability.
Athlete A
Starting max: 1 pull-up
- Strict singles
- Assisted volume
- Gradual increase in strict work
- Declining reliance on assistance
Athlete B
Starting max: 25 pull-ups
- Submaximal volume
- Larger capacity sets
- High-capacity safeguards
- Optional supplemental resistance where eligible
Training approach shown — not a forecast of future performance.
05Interactive
See how MindLevr responds
Start with an illustrative athlete and choose a simulated workout outcome. The response shows the decision concept — not a guaranteed result.
Illustrative athlete
10current pull-up max
Sample prescription
Pull-ups · 4 sets · 6 / 6 / 5 / AMRAP
Choose a workout outcome
Select an outcome to see an illustrative response.
Illustrative MindLevr example — actual prescriptions are generated from your complete training state.
Available NowStart Training
06The five tracks
Five selectable tracks, one program.
Choose one or more of five movement tracks within a single ten-week program. For the first release, Core Reps covers rep-counted movements only — timed planks and mixed time-and-repetition work are not supported until the engine supports them.
Rep Builder 10 · Member 1 of 5
Rep Builder 10: Pull-Ups
Build pulling strength and repetition capacity, with future support for easier variations and optional weighted work. A ten-week bodyweight program built around a starting maximum, a chosen goal, and an honest feasibility check.
- Duration
- 10 weeks
- Frequency
- 2–6 days / week
- Equipment
- Pull-up bar
- Status
- Available Now
Overview
Pulling strength, built toward a clear repetition goal.
Rep Builder 10: Pull-Ups is a ten-week program for athletes who want to move from their current clean pull-up maximum toward a realistic repetition milestone.
The engine will evaluate whether your goal is realistic within ten weeks, ambitious but reasonable, or too aggressive — and recommend a sensible milestone, frequency, and longer path when needed.
Movement positioning
Why pull-ups are their own program.
Pull-ups respond to frequency and consistent submaximal practice, but they also benefit from added resistance once a base exists. Easier variations — bands, negatives, assisted — will be supported so newer athletes can still train toward a clean maximum.
Pull-ups do not inherit the loading rules of pressing or squatting movements. Their feasibility limits, progression, and recovery demands are distinct.
Equipment
A pull-up bar, and optional resistance.
A pull-up bar is the minimum. Added resistance — a weight belt or vest — is optional and only used when you signal it is acceptable and the engine judges it appropriate.
FAQ
Each track has its own feasibility rules. Pull-ups and dips are obvious candidates for added resistance; push-ups may use a vest; bodyweight squats and core movements should not automatically inherit the same loading rules.
07The Family
One goal-driven program, five selectable movement tracks.
Choose one or more of five movement tracks within a single ten-week program. For the first release, Core Reps covers rep-counted movements only — timed planks and mixed time-and-repetition work are not supported until the engine supports them.
02
Push-Ups
Build pressing endurance and repeatable upper-body volume, with scalable variations and optional added resistance.
ElevationHand positionTempo
03
Dips
Build pressing strength and repetition capacity with careful progression and movement-quality requirements.
BodyweightOptional weighted
04
Bodyweight Squats
Build lower-body repetition capacity, movement quality, and work capacity without requiring a gym.
TempoRangeDensity
05
Core Reps
Build repeatable trunk-training capacity through supported rep-counted core movements.
Rep-counted only
One program
Choose one movement or combine several inside the same adaptive program.
The five tracks share one program but stay distinct. Each movement will have its own feasibility rules, exercise variations, progression limits, and resistance options. They are not interchangeable.
Rep Builder 10 is serious enough to belong beside the strength programs, but it does not require a barbell or a gym.
Rep Builder 10 is separate from Smolov Jr. Bodyweight. Smolov Jr. Bodyweight adapts the short, high-frequency Smolov Jr. structure. Rep Builder 10 is a longer goal-driven system built around a starting maximum, a desired repetition goal, feasibility evaluation, and adaptive frequency.
Each track has its own feasibility rules. Pull-ups and dips are obvious candidates for added resistance; push-ups may use a vest; bodyweight squats and core movements should not automatically inherit the same loading rules.
08What can adapt
How Your Program Evolves
The same basic program needs to work for athletes at very different levels. Someone working toward their first pull-up cannot be trained like someone who already performs 25 strict repetitions. Likewise, an athlete capable of 50 push-ups should not simply receive endlessly larger sets because a percentage formula says so. Rep Builder accounts for those differences through separate low-capacity and high-capacity strategies, controlled training volume, session-specific emphasis, and optional supplemental resistance when appropriate.
- 01Training performance
- 02Patterns across workouts
- 03Workload & session structure
- 04Estimated current capacity
- 05Next prescription
As the cycle develops, the engine also responds to actual training outcomes. Repeated difficulty can reduce future workload before assuming the athlete has suddenly lost capacity. Sustained successful performance can gradually influence future prescriptions. Missed workouts are treated as scheduling events rather than automatic physiological failures, and future sessions can be rebuilt after legitimate schedule or frequency changes without altering completed history.
- Progress checks are built into the arc so the plan can adjust before the final test.
- Week 10 ends with a taper and an unweighted maximum-repetition test — the same kind of clean test the cycle began with.
The program adapts the future. It does not rewrite the past. Completed workouts and historical results remain exactly what the athlete performed.
09Starting point
Start With Reality, Not a Promise
Setup asks for your selected movement and variation, your current clean maximum, your desired goal, your available training days, your relevant equipment, whether added resistance is acceptable, and whether you prefer a ten-week milestone or a longer path to your original goal. Rep Builder 10 then establishes a verified Week 1 baseline rather than relying entirely on your estimate during setup.
MindLevr evaluates your request honestly. A goal may be realistic within ten weeks, ambitious but potentially reasonable, or too aggressive for ten weeks.
Illustrative example — not a universal recommendation
- Current max10
- 10-week target18
- Requested goal30
- Long-term goal30
The original goal is preserved even when the engine recommends a more realistic operational target for the current cycle.
- When the requested goal is realistic within ten weeks, the plan targets it directly.
- When the goal is ambitious but reasonable, the plan pursues it with appropriate frequency and progression.
- When the goal is too aggressive for ten weeks, the product will recommend a more realistic ten-week milestone, an estimated longer path toward the original goal, and an appropriate training frequency rather than an unrealistic result.
You may choose a ten-week milestone or accept a longer estimated timeline toward your original goal.
Progress varies by athlete, training history, recovery, and movement. Rep Builder 10 will not guarantee a particular repetition total.
10Frequency
How Your Training Week Is Built
Rep Builder 10 builds one coordinated weekly schedule across all your selected tracks — not a separate two-to-six-day schedule for every exercise.
3 days / week
- Day 1Volume
- Day 2Easy
- Day 3Capacity
5 days / week
- Day 1Volume
- Day 2Easy
- Day 3Capacity
- Day 4Easy
- Day 5Volume
VolumeLadders or clusters
EasySubmaximal practice
CapacityDensity / work capacity
PeakGoal-specific preparation
When several movements are selected, Push / Pull / Legs / Core stress is coordinated — not stacked hard workouts for every movement on every day.
- Strength-oriented sessions using optional added resistance.
- Easy submaximal practice for movement quality and frequency.
- Volume sessions using ladders or clusters.
- Density or work-capacity sessions.
- Short optional micro-sessions.
- Progress checks and the final Week 10 test.
Training frequency changes how the workload is distributed and can modestly change total weekly workload, but Rep Builder does not simply multiply training volume when more days are selected. Frequency is used as a programming tool, not a reward for choosing the largest possible number. The schedule coordinates every selected track inside one ten-week cycle.
High frequency is built from varied session types, not repeated maximal effort.
11Added resistance
Optional Added Resistance
Weighted work is optional. Pull-ups and dips are obvious candidates; push-ups may use a vest or other safe resistance.
Bodyweight squats and core movements should not automatically inherit the same loading rules as pulling and pressing.
Setup asks whether added resistance is acceptable for you, and the engine accounts for it only when appropriate.
Baseline and final testing always use the same standard bodyweight conditions, even if optional weighted work is introduced for suitable athletes with appropriate equipment during the cycle.
- Bodyweight Training01
- Qualified Athlete02
- Optional Supplemental Resistance03
- Final Test Remains Unweighted04
Week 1 baseline
Unweighted — the same standard used at the final test.
Week 10 final test
Unweighted — weighted work never changes the official test standard.
12Recovery and pain
Pain is a reason to stop, not push through.
Pain is never treated as an ordinary failed workout. The app directs you to stop the painful movement and offers the universal Pause Program flow without losing history or progress.
Recovery, sleep, and movement quality are part of the program — not obstacles to it.
13When ten weeks isn't enough
Ten Weeks Is a Training Cycle, Not a Finish Line
When the requested goal needs longer than ten weeks, the product will estimate a longer timeline toward your original goal and recommend a realistic ten-week milestone along the way.
You keep your history and progress. The plan continues toward the original goal rather than resetting or promising a result it cannot deliver.
- 01Starting Point
- 0210-Week Cycle
- 03Final Test
- 04New Starting Point
- 05Next Cycle / Next Goal
The Week 10 result becomes the starting point for what comes next — another Rep Builder cycle, or eventually other MindLevr-powered programs.
14What's next
More than Rep Builder
Rep Builder 10 is the first AthleticPeak Pro program built around the MindLevr™ Adaptive Training Engine, but the engine was intentionally designed as a foundation rather than a one-program solution. Future strength, speed, jumping, and athletic-development programs can use the same adaptive architecture while applying completely different coaching methodologies. Rep Builder is the first application of that system, not its limit.
Future AthleticPeak Pro Training Programs — Powered by MindLevr™
The story
The story behind MindLevr™
MindLevr grew out of a much larger question about how software can respond to a person who is constantly changing. The idea originally developed through our work in adaptive learning before we recognized how closely the same problem applied to athletic training.
16FAQ
Frequently asked questions
Not sure which variation is being prescribed?
Available exercise demonstrations open directly from the workout and close without losing your place.
Universal Program Pause & ResumeAvailable Now
Need time away?
Pause the program without losing your Training Maxes, completed workouts, drafts, or next scheduled session. Resume later with future dates rebuilt around your return.
Available Now
Rep Builder 10 is now available.
Rep Builder 10 is live in the app — choose your tracks, set your goals, and start your adaptive ten-week progression today. Explore the proven strength programs available alongside it.
17Available now
Explore the full lineup
01
Foundation 5×5
Ongoing · 3 days / week
02
Tiered Strength Progression
Ongoing cycles · 3–4 days / week
03
Training Max Foundation
Ongoing cycles · 3 days / week
04
Training Max Four-Day
Ongoing cycles · 4 days / week
05
Texas Method
Ongoing · 3 days / week
06
Training Max Volume
Ongoing · 5 days / week
07
Smolov Jr. Bodyweight
3–4 weeks · 3–4 days / week
08
Smolov Jr.
3–4 weeks · 4 days / week
09
Russian Squat Routine
6 weeks · 3 days / week
10
Smolov Peak Adaptation
13 weeks · 4 days / week
11
Classic Full Smolov
13 weeks · 4 days / week
12
Athletics: Prepare
8 weeks · 3 required + optional 4th
13
Athletics: Build
12 weeks · 3 required + optional 4th
14
Athletics: Sharpen
12 weeks · 3 required + optional 4th
16
SBD Foundation
4 weeks · 3 days / week
17
SBD Volume
4 weeks · 3 days / week
18
SBD Strength
4 weeks · 3 days / week
19
SBD Peak
4 weeks · Variable
20
Return to Training
3 weeks · 3–4 days / week
21
Pull-Up 50
40 weeks · 3–4 days / week