Training blocks (also sometimes referred to as "mesocycles") are distinct phases of training with specific emphases and characteristics. They allow you to structure your training systematically, each block building toward your ultimate objectives. Multiple blocks combine to form a complete training program, also known as a "macrocycle."

What is a training block?

A training block is a focused phase of training lasting 2-7 weeks with a specific emphasis. Unlike traditional periodization that dramatically changes volume between blocks, Evolve's training blocks represent a slight shift in bias while maintaining consistent training momentum.

The main differences between blocks are rep ranges (each block emphasizes specific rep ranges aligned with its goals) and proximity to failure (how close sets are taken to failure, measured by RPE or RIR). While training set volume remains relatively consistent as the default, these two factors create distinctly different training experiences and adaptations in each block.

This approach maintains training consistency that builds momentum, prevents strength skill loss between competitions, provides enough variation for injury prevention, and balances the characteristics that drive long-term strength development.

You can assign specific training splits to different blocks based on your needs. For example, many lifters prefer lower frequency for squat/bench/deadlift when they're further out from a powerlifting meet (during work capacity or hypertrophy blocks), reserving higher frequency approaches for strength and peaking blocks.

Evolve uses four types of training blocks:

• Work Capacity, which builds your body's ability to handle training stress while maintaining proficiency with your squat, bench, and deadlift skill.
• Hypertrophy, which emphasizes development of muscle size — the foundation for strength gains in later blocks. Many lifters report these blocks feeling “balanced” as they consist of moderate rep range accessory work and low-moderate rep range strength work.
• Strength, which develop maximal force production through specific, heavy training. This block converts the fitness built in previous blocks into maximal strength expression, preparing for peak performance.
• Peaking, which has similar programming strategies to strength blocks but strategically manages fatigue to maximize performance for the final session of the block — your meet day or testing day in the gym.

Frequently Asked Questions

How long will each block last?

Block duration is automatically optimized by Evolve based on your macrocycle length and timeline to competition or testing. Blocks typically last 2-7 weeks depending on how far out you are from your goal date and your overall program design.

Do I need to dramatically change my volume between blocks?

No. One of Evolve's strengths is maintaining relatively consistent volume throughout blocks while adjusting rep ranges and proximity to failure. This keeps your structure relatively consistent to enhance training momentum, maintains your strength skill, reduces injury risk, and provides sustainable progression. That said, you are in control with Evolve — you can easily make block-specific volume tweaks. You can learn more about volume adjustments in Evolve here.

Can I skip certain blocks?

This is not directly supported in the app at this time, but shorter or longer training cycles based on your meet or testing day can change the block types you get.

How do training splits and blocks work together?

Training splits determine your weekly structure, while blocks determine the programming characteristics. You can assign different splits to different blocks—for example, using higher frequency splits during strength blocks and lower frequency during hypertrophy blocks. This flexibility allows you to customize both your weekly and longer-term training structure.

How does Evolve determine what block I should be in?

Evolve automatically sequences blocks based on your goals and timeline to competition or testing day in the gym. If you don’t select a specific day to end your cycle on, Evolve will program a sequence of blocks specific to your goals and with long-term development in mind.

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