ELVT 12.0.0: Myo-Reps, Drop Sets and a Coach That Takes Action

ELVT 12.0.0 is about the moment right after a hard set. You have just finished your last reps, there is still something left in the tank, and you want to squeeze out more growth without guessing. Now ELVT is right there with you.

This release brings three of the most popular hypertrophy techniques into your workout: myo-reps, drop sets and warm-up sets. Each one is clearly marked and comes with a rest timer that knows exactly what you are doing. Your AI Hypertrophy Coach now looks at your real training before it answers, and it can suggest changes you apply with one tap. And a new mesocycle no longer starts from zero: week 1 is planned from what you actually lifted before.

And there is more: exercise names in your own language, targets that follow the weight you actually use, safer weekly progress on heavy lifts and notes pinned to your exercises.

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Key Takeaways

• Keep going after a set, in one tap: right after you log a set, choose ”+ Drop set” or ”+ Myo-reps”. ELVT adds the next set, starts the right short countdown and keeps everything in order.
• Warm-up sets for everyone: add a warm-up ramp to any exercise, or let ELVT add one automatically. Warm-ups are free, because training safely should never be a paid extra.
• A coach that knows your training and takes action: it reads your workouts, plan and progress while it answers, and proposes changes like swapping an exercise or adjusting a weight. Nothing changes until you tap Apply, and every change can be undone.
• A smarter start to every mesocycle: week 1 gets weights and reps based on your last sessions, set a little below your last best, so you have room to progress.
• Made for you, in your language: every built-in exercise carries the name lifters in your country actually use, targets adapt to the weight you really lift, and your setup notes follow every exercise.

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What’s New in Version 12.0.0

1. Myo-Reps and Drop Sets: More Growth From the Sets You Already Do

Why It Matters

Myo-reps and drop sets let you collect more of the reps that drive muscle growth, the hard ones close to failure, in less time. They are a favourite of experienced lifters for isolation work like lateral raises, curls and leg extensions. The catch: in a normal app they are a mess to log. Where does the extra set go? How long should you rest? Does it count towards your weekly volume? Most lifters either skip them or end up with a log that no longer makes sense.

The ELVT Solution

ELVT 12 builds both techniques right into the set list:

• Continue a set, right when you decide. After you log a working set, two small buttons appear under it: ”+ Drop set” and ”+ Myo-reps”. Most lifters only decide during the set whether they have more in them, so that is exactly when ELVT offers it.
• Drop sets, worked out for you. Tap ”+ Drop set” and ELVT adds a lighter set, about 20% lighter and rounded to your own weight steps. Instead of a rest, a short “Drop the weight” countdown gives you 10 seconds to change the load. Go again for up to three drops.
• Myo-reps, guided set by set. Tap ”+ Myo-reps” and your set becomes the activation set. ELVT adds short mini-sets with the same weight, each after a 20-second rest, and ends the sequence when your reps drop. You can also finish it yourself at any time.
• A clear set list. Every set keeps its number, and the sets that follow are marked M1, M2 for mini-sets and D1, D2 for drops, grouped together so you see at a glance what belongs where.
• Counted the right way. A myo-rep or drop sequence counts as one hard set in your weekly volume, so your volume targets stay honest. The extra reps still count towards your total training volume, and next week’s targets are built from your main set, so a few fatigued reps never drag your progression down.
• Undo is one tap away, and your logged numbers never change.
• Prefer to plan ahead? Tap a set’s number to choose its type before you start, or hold “Add set” to add a set of another type.

Myo-reps and drop sets are part of ELVT Pro. They are not offered in deload weeks, because a deload is for recovery.

2. Warm-Up Sets, Free for Everyone

Why It Matters

A good warm-up prepares your joints and lets you find the groove of an exercise before the heavy sets. It also lowers the risk of tweaking something on your first working set. Yet working out warm-up weights in your head is tedious, so it is often rushed or skipped.

The ELVT Solution

• One tap per exercise. In an exercise’s menu, choose “Add warm-up sets”. ELVT builds a short ramp from your working weight and places it above your working sets, marked W1, W2.
• Or let ELVT do it. Under Settings > Workouts > Automatic warm-up sets, choose first exercise per muscle group (the usual approach) or every exercise. It is off until you switch it on.
• Optional to log. Check them off if you like. They never hold up finishing a workout, they come with a short 45-second rest, and they never count towards your weekly sets, records or progression.
• A warm-up calculator in the workout and day menus shows warm-up sets for any working weight.

Warm-up sets and the warm-up calculator are free for every lifter.

3. A Coach That Reads Your Training and Takes Action

Why It Matters

General advice is easy to find. What lifters actually need is advice about their own training: this plan, these numbers, this week. And when the advice is good, acting on it should not mean digging through menus.

The ELVT Solution

• It looks things up itself. While it answers, the coach reads what it needs: your recent workouts, your plan, records and progress per exercise, weekly volume, your exercise notes and ELVT’s own articles. With ELVT Pro it also sees your fatigue and readiness level. You see what it is reading while it works.
• Suggestions you confirm. When the coach recommends a change, it shows up as a card under its answer, with exactly what changes (before → after). Tap Apply and it is done. Tap Undo and it is gone. Your logged sets and finished workouts are never touched.
• What it can do for you:
  • ELVT Pro: swap an exercise, adjust upcoming weights or reps, add or remove sets, add an exercise, reorder exercises, move a workout, adapt today’s session after a low check-in, start a deload early, and draft your next mesocycle.
  • Free: pin a note to an exercise, like or dislike an exercise, set an exercise’s rest time, and take you straight to the right screen, such as an exercise’s history or the plate calculator.
• Ask from where you are. Open the coach from a workout, a workout summary or a day, and it starts a fresh chat about what is on your screen. “Suggest alternatives for today’s exercises” looks at all of them at once.
• Answers you can trust. The coach answers in your language and your weight unit and keeps it short unless you ask for more. When data is missing it says so instead of guessing. It never diagnoses: for sharp or worsening pain, swelling or numbness it tells you to stop the exercise and see a professional.
• Fair limits. When the coach is busy it says so, and that never costs you one of your daily questions.
• Your privacy. From your readiness check-ins the coach only sees how you felt overall, never your reasons.

Ask about your own training, then apply the coach’s suggestion with one tap.

4. Week 1 From Your History

Why It Matters

At the end of a mesocycle you train close to failure, carrying weeks of fatigue. A fresh mesocycle should start a little lighter, with more reps in reserve, so you have room to progress over the coming weeks. Starting at your old peak means you stall early. Starting with blank targets means guessing.

The ELVT Solution

When you create a new mesocycle, ELVT now fills in week 1 for every exercise you have trained recently:

• A steady estimate, not your single best day: ELVT looks at your last few sessions of each exercise.
• A little below your last best, matched to the planned effort of week 1, so you start fresh and build up.
• Adjusted for time off: after a few weeks away the targets come down a little, and after more than six months ELVT leaves them open and guides you by effort instead.
• Your choices win: anything you or a blueprint set yourself stays exactly as it is.

5. Exercise Names in Your Language

Why It Matters

Nobody at the gym says “Barbell Bench Press” in Tokyo, São Paulo or Berlin. If the names in your app do not match the words you use, every exercise becomes a small translation puzzle, and searching for one turns into guesswork.

The ELVT Solution

• 900+ exercises named the way lifters say them in Arabic, Chinese, French, German, Hindi, Indonesian, Japanese, Korean, Portuguese, Russian and Spanish, with the English name in small type underneath.
• Everywhere you look: your workouts, plans, history and records all use the names in your language.
• Search in both languages: an exercise is found by its name in your language or by its English name, so “ベンチ”, “卧推” and “bench” all find the bench press.
• Your names stay yours: custom exercises keep exactly the names you gave them, and exercises named in your language are listed before English ones.

6. Targets That Follow You

Why It Matters

Progressive overload only works when your targets match reality. If you chose a lighter dumbbell today, the next set should reflect that. And on heavy lifts like the leg press, a big weekly jump looks like progress on paper but often ends in a stall or a sore back.

The ELVT Solution

• Smarter in-workout adjustments (ELVT Pro): a weight you choose yourself carries into your next set with the reps you managed, so a lighter weight means more reps, never fewer. Two reps over or under the target already adapt the next set, and once you are back on target, ELVT returns to the plan.
• Safer weekly progress: the weekly weight increase is at most 5 kg on lower-body exercises and 2.5 kg on everything else (never less than one of your weight steps). When the weight goes up, your target reps rise by one step of planned effort at most.
• Your rep ceiling, everywhere (ELVT Pro): the Max Rep Cap now holds for new weeks, in-workout adjustments and sets planned before you set it. Instead of more reps, you get a heavier weight.
• Records exactly as you lifted them: personal records show your real numbers, for example 62.75 kg, instead of a rounded value.

7. Notes That Stay With the Exercise

Why It Matters

Seat height 4, pins at hole 7, thumbs around the bar, slow on the way down: the little setup details that make an exercise work for you are easy to forget between sessions.

The ELVT Solution

• Pinned notes: pin a note to an exercise, and it shows in every workout and every new mesocycle with that exercise. Turn it on when you add a note, or tap a note and choose “Pin to exercise”.
• Right where you read them: notes sit directly under the exercise name, where your eyes land before a set.
• A set log you can see: when you log a set, a ring leaves the ✓ button, the next set rises into place and your finished sets count up. You know your set is saved without looking twice.

Pinned notes are free for every lifter.

8. More Good Things

• A rest alert that rings once, on time (Android). The “rest is over” alert no longer keeps ringing, and ELVT asks once for Android’s “Alarms & reminders” permission so the alert arrives at the exact second.
• The rest timer knows your phase. The countdown, the notification and the lock screen show whether you are in a warm-up rest, a myo-rep rest or the drop cue.
• Safer exercise replacement. Replacing an exercise you already logged no longer deletes those sets, and the new exercise’s targets are never based on the old exercise’s numbers.
• Deload weeks done right. Starting a deload early now also lightens the sets it keeps, and an exercise you add in a deload week always gets at least one set.
• Cleaner set numbers. Every set keeps its number, logged or not, with a small ✓ beside it once it is done.
• A softer dark mode. The background is a deep grey instead of near-black, easier on the eyes in a dim gym.
• Arabic, right to left everywhere. Tabs, button rows and charts now follow the reading direction in Arabic.
• Exercise lists in your language first. In Chinese, Japanese, Korean, Russian, Arabic and Hindi, exercises named in your language come before English custom names.

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Free vs. ELVT Pro in 12.0.0

	Free (ad-supported)	ELVT Pro
Warm-up sets and the warm-up calculator	✅ Included	✅ Included
Week 1 targets from your history	✅ Included	✅ Included
Exercise names in your language, pinned notes	✅ Included	✅ Included
Safer weekly progress and exact records	✅ Included	✅ Included
Smarter in-workout adjustments and Max Rep Cap	—	✅ Included
Myo-reps and drop sets	—	✅ Included
AI coach suggestions: notes, likes, rest time, shortcuts	✅ Included	✅ Included
AI coach suggestions: plan changes, deloads, next mesocycle	Preview	✅ Included
AI Hypertrophy Coach	✅ Daily quota	✅ About 3× the daily quota
Ads	Ads in the free version	✅ No ads

ELVT Pro includes a 7-day free trial, so you can try myo-reps, drop sets and every coach suggestion before you decide.

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Complete Changelog Summary

Added

• Myo-reps (ELVT Pro): turn a set into an activation set and add short mini-sets with a 20-second rest until your reps drop.
• Drop sets (ELVT Pro): add up to three lighter drops, worked out from your weight steps, with a 10-second “drop the weight” cue instead of a rest.
• Continue a set: ”+ Drop set” and ”+ Myo-reps” appear right under a set you just logged, with one-tap Undo.
• Warm-up sets (free): add a warm-up ramp per exercise or automatically for the first exercise per muscle group or every exercise.
• Warm-up calculator (free) in the workout and day menus.
• Set type in one tap: tap a set’s number to choose straight, myo-reps, drop set or warm-up, each explained in one line; hold “Add set” to add a set of another type.
• Coach suggestions you confirm: plan changes appear as cards with Apply and Undo; logged sets and finished workouts are never touched.
• The coach works with your own data: it looks up your workouts, plan, progress, volume, notes and ELVT’s articles while it answers.
• Ask from where you are: opened from a workout, a summary or a day, the coach starts a fresh chat about what is on your screen.
• Week 1 from your history: new mesocycles start with weights and reps from your recent sessions, a little below your last best.
• Exercise names in your language: 900+ built-in exercises named the way lifters say them in 11 languages, with the English name underneath, and search in both languages.
• Pinned notes: pin a note to an exercise and see it in every workout and every new mesocycle.
• A visible set log: a logged set lands with a clear animation and your finished sets count up.

Changed

• Warm-ups, mini-sets and drops never inflate your weekly sets, records or next week’s targets; a myo-rep or drop sequence counts as one hard set.
• The rest timer, notification and lock-screen countdown show the current phase.
• Every set keeps its number, logged or not; only the sets that follow a continued set are marked (M1, D1).
• Drop sets are marked with shrinking bars, so they no longer look like the expand arrow.
• The coach answers in your language and weight unit, keeps answers short and says so when data is missing.
• Safer coach advice: no diagnoses, and a clear “stop and see a professional” for warning signs.
• A busy coach never uses up one of your daily questions, and starting a new chat stops an answer without using one either.
• Rest time per exercise can be set up to 10 minutes.
• Smarter in-workout adjustments (ELVT Pro): a weight you choose carries into the next set, two reps over or under the target adapt it, and back on target ELVT returns to the plan.
• Safer weekly progress: at most 5 kg per week on lower-body exercises and 2.5 kg on everything else, and target reps rise by one step at most when the weight goes up.
• Notes sit right under the exercise name; tap one to edit, pin or delete it.
• A softer dark mode with a deep grey background.
• Long exercise names in the workout options no longer push the Workout tab out of sight.

Fixed

• The Android rest alert rings once and on time.
• Replacing a logged exercise no longer deletes its logged sets, and a replaced exercise’s targets no longer come from the old exercise.
• Starting a deload early now also lowers the load of the sets it keeps.
• An exercise added in a deload week always gets at least one set, and “Add set” is always available.
• The open set no longer jumps when sets above it are added or change type.
• Restoring a backup from a newer ELVT version on an older one now asks you to update instead of failing to start.
• Arabic: tabs, button rows and charts follow the right-to-left reading direction.
• Exercise lists show names in your language first.
• The Max Rep Cap (ELVT Pro) is respected everywhere, including new weeks and in-workout adjustments.
• Personal records show exactly what you lifted, and volume records show the full total.
• Adding a note on Android no longer gets hidden behind the keyboard.

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How to Access & Use in ELVT

1. Update to ELVT 12.0.0 on the Apple App Store or Google Play Store.
2. Warm up: open an exercise’s menu and tap “Add warm-up sets”, or switch on Settings > Workouts > Automatic warm-up sets.
3. Go further after a set (ELVT Pro): log a working set, then tap ”+ Drop set” or ”+ Myo-reps” right under it and follow the short countdown.
4. Plan a technique ahead: tap a set’s number before you start it and choose its type.
5. Pin a setup note: tap a note under an exercise’s name and choose “Pin to exercise”. It will be there every time.
6. Ask the coach: open the Coach tab, or open it from a workout’s menu, and ask something like “Suggest alternatives for today’s exercises”. Tap Apply on a suggestion you like.
7. Start your next mesocycle: week 1 is filled in from your recent training, ready to build on.
8. Curious about myo-reps, drop sets or the coach’s plan changes? Start the 7-day ELVT Pro trial.

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Related Reading

• RIR, RPE and Training to Failure for Hypertrophy
• Progressive Overload Principles for Hypertrophy
• How to Design a 6-Week Hypertrophy Mesocycle
• How to Deload in Hypertrophy Training

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[!TIP] Ready to get more out of every hard set? Download ELVT – Hypertrophy by Design on iOS and Android. Start free with warm-up sets and week 1 from your history, or unlock myo-reps, drop sets and every coach suggestion with ELVT Pro’s 7-day free trial.