Build muscle with progressive overload and enough protein
Build muscle with progressive overload across weeks, roughly 10 to 20 hard sets per muscle group a week, and protein of 1.6 to 2.2 g/kg spread over three or more meals.
The hypertrophy protocol supports a muscle-building block. Progress shows as load, reps or sets trending up across weeks at the same effort, not in any single session. Protein and sleep come first: when your recovery data is poor, growth advice starts there.
The targets
AumniVIDA scores these from your logged meals and measurements, and shows the evidence grade for each protocol.
Targets
- Protein: 1.6 to 2.2 g/kg/day
- Protein: at least 20 g at most meals
How AumniVIDA follows it with your data
- Track protein. The scorecard checks 1.6 to 2.2 g/kg a day, with at least 20 g at most meals.
- Find muscle groups below the mark. When your workout data shows a muscle group far below about 10 hard sets a week, the coach mentions it as an opportunity.
- Celebrate records. New rep or load records in your data get named, with the lift and the number.
- Train with reps in reserve. The coach suggests two to five reps in reserve on most working sets.
Follow up to five protocols on the free plan, or the full library with Pro. Rank them, and when two protocols disagree, the higher-ranked one guides the app.
Before you start
Talk to your clinician or a physiotherapist before heavy training with an injury or a medical condition. AumniVIDA explains your data for general wellness; diagnosis and treatment decisions stay with you and your clinician.