Multi-week blocks, deload week included
A deload only works if it is decided before you need it. Left to the day, you will either skip it because you feel fine or take one because you feel flat, and neither is a plan. Mekimeki builds the lighter week into the block up front, as part of a free multi-week program.
How the block is built
- It starts from your own templates. The program is assembled from sessions you already run, not from a library you have to adopt.
- You choose a progression preset. Steady Build, Muscle Builder, Strength Builder, Mixed Heavy-Light, or a custom blueprint.
- The preset writes week-by-week targets. Load, reps and sets across the whole block, with the deload week laid out with the rest.
- The sessions land on the calendar. Each one is due, upcoming, missed or completed, so the plan is visible without being nagging.
Why the deload is scheduled, not suggested
Fatigue accumulates faster than it announces itself. By the time a week feels bad, the useful moment to back off was already a session or two earlier. Writing the lighter week into the block means the decision was made when you were thinking clearly about the whole cycle rather than about today.
It also keeps your record honest. A planned lighter week reads as part of the design in your history, instead of looking like a bad week you have to explain to yourself later.
None of this is a paid tier
Multi-week programming is the feature most often kept behind a subscription. Here it is included, along with unlimited templates, your full history and automatic PRs and estimated 1RM. No account is required and the app works offline.
Not sure what to run?
There are free workout plans on this site, by level and by body part, that you can read in a browser before you install anything and then use as the sessions your block is built from.
Can I schedule a deload week for free?
Yes. Multi-week programs, progression presets and deload weeks are part of the free app. There is no subscription and no program library to unlock.
How does a deload week work in Mekimeki?
You build a program from your saved templates and choose a progression preset. The preset lays out week-by-week load, rep and set targets across the block, including the lighter week, and the sessions land on your calendar.
Which progression presets are there?
Steady Build, Muscle Builder, Strength Builder and Mixed Heavy-Light, or a custom blueprint if none of them match how you train.
How often should you deload?
A common pattern is a lighter week every fourth to sixth week, or when performance stalls across several sessions rather than one bad day. A program makes the decision in advance, which is the point: the week you most need a deload is the week you are least likely to choose one.
Do I have to follow the plan exactly?
No. A scheduled session is a suggestion on your calendar. You can change the numbers when you train, and your history records what you actually did.
Plan the whole block, deload and all
Multi-week programs with progression presets. Free, no subscription. iOS 17+.
Download on the App StoreFree · Every feature included · No subscriptions · No paywalls · iOS 17+
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