Simple, evidence-based and sustainable strength training

Ivolve is a minimalist approach for hypertrophy and strength. No fluff, no fads: only habits that work and last.

Simple

Clear plan, few decisions. Focused on the essentials for progress.

Evidence-based

Principles supported by training science and experience.

Sustainable

Protocols you can keep for years, adaptable to real life.

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Method

Pragmatic framework for hypertrophy and strength you can keep for years.

Principles

  • Double progression: reps and/or load according to target RIR.
  • Effective weekly volume per muscle: 10–20 sets, adjusted.
  • Compounds plus accessories that feel stable for you.
  • Wide rep ranges (5–30) with consistent technique.

Weekly structure

3–5 days/week. Each session: 1–2 compounds plus 2–4 accessories. 60–90 minutes.

Progression

Add reps within the range; once you hit the top with target RIR, increase the minimum load.

Recovery

Sleep 7–9h, daily steps, protein 1.6–2.2 g/kg. Deloads when fatigue signals stack up.