What goes into a genuinely bespoke training plan

Most "personalised" plans are a fixed template with your weight typed into the top. A genuinely bespoke programme is different: it starts from who you are, what you have, and where you are trying to go — and the structure follows from that, not the other way around.

What Misi reads before it writes a single session

The plan is built from your full picture: age, sex, height and weight; your goals and their specifics (a target weight and date, or a race distance and time); your experience level and current fitness; the equipment you actually have; any injuries, health conditions or medications; and your real schedule — how many training days and active-recovery days you can commit to, and over how many weeks. Where you have them, your latest biomarkers and body-scan findings feed in too.

Your goal sets the architecture

Different goals demand fundamentally different structures. An endurance goal builds a base → build → peak → taper progression with a polarised 80/20 intensity split. A strength or hypertrophy goal moves through adaptation → hypertrophy → strength → power using upper/lower or push/pull splits. Hybrid, sports-performance and longevity goals each get their own four-phase blueprint. Misi picks the right architecture for the goal in front of it rather than forcing everyone down one path.

Exercise selection that respects your reality

Movements are drawn from a large exercise library, then filtered hard against your equipment, experience and injuries — so you are never handed a barbell lift you cannot load or a movement that aggravates a known issue. Sets, reps and target effort (RPE) are then laid out as progressive overload across the block.

Periodisation and the deload

The weeks are not interchangeable. The first three accumulate volume and intensity; the fourth is a deliberate deload — volume cut sharply — so you arrive at the next block recovered rather than fried. That rhythm is what separates a programme from a random list of workouts.

Yours to adjust

Even the most considered plan should bend to your week. You can reorder sessions, swap exercises for library alternatives, and log freestyle work — the structure holds while the details flex around your life.

Bespoke is not a label you print on a template. It is a plan that would look different for the next person — because it was built for you.