Adaptive Hypertrophy vs Adaptive Strength
Both are free in Durata and shown in full on their own pages. Here they are side by side, from the same program data the app runs.
- Session: Adaptive Hypertrophy, 35–50 min; Adaptive Strength, 40–50 min.
- Goal: Adaptive Hypertrophy, hypertrophy, strength; Adaptive Strength, strength, powerlifting.
- Equipment: Adaptive Hypertrophy, full gym; Adaptive Strength, barbell + a rack.
- The same: days a week (4), length (21 weeks), level (intermediate) and progression (% of training max — your last set against its target moves the tm every week: up to +3% when you beat it, down 5% when you fall short; double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses).
Adaptive Hypertrophy and Adaptive Strength, line by line
| Adaptive Hypertrophy | Adaptive Strength | |
|---|---|---|
| Days a week | 4 | 4 |
| Session | 35–50 min | 40–50 min |
| Length | 21 weeks | 21 weeks |
| Level | Intermediate | Intermediate |
| Goal | Hypertrophy, Strength | Strength, Powerlifting |
| Equipment | Full gym | Barbell + a rack |
| Written by | Traditional | Traditional |
| Progression | % of Training Max — your last set against its target moves the TM every week: up to +3% when you beat it, down 5% when you fall short; Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses | % of Training Max — your last set against its target moves the TM every week: up to +3% when you beat it, down 5% when you fall short; Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Who it suits. This suits an intermediate lifter who wants size and strength from the big lifts, with weights that keep up with how they're doing. The heaviest weeks are sets of 5 rather than singles, so it is easier on the joints than Adaptive Strength. Accessories are up to you. Durata adds one upper-back lift to each day, aiming for about 40 reps over three sets before adding weight, and you can add arms or calves at the end.
How it progresses. The all-out set moves your training max for next week. Beat the target by 1 rep and it goes up 0.5%, by 2 reps 1%, by 3 reps 1.5%, by 4 reps 2%, by 5 or more 3%. Hit it exactly and it holds; one rep short takes 2% off, two or more short take 5% off. The change is to the exact max, so if you beat the target and the weights don't change, the max is still climbing and will show on the bar soon. Weights are a percentage of the max, rounded to your plates or dumbbells. Lighter weeks never move it, and a max you change by hand wins.
Who it suits. This suits an intermediate lifter who wants a long strength block that corrects itself when a week goes badly. It works for anyone who wants their weights to follow their performance rather than a fixed jump. It also suits anyone whose week changes, because the same program fits 2 to 6 days. A beginner still adding weight every session will do better on a simple linear program first. Accessories are up to you; Durata adds one upper-back lift to each day (rows, pull-ups or pulldowns), aiming for about 40 reps over three sets before adding weight.
How it progresses. The all-out set is what moves your training max. Beat its target by 1 rep and next week's max goes up 0.5%, by 2 reps 1%, by 3 reps 1.5%, by 4 reps 2%, by 5 or more 3%. Hit the target exactly and it holds. One rep short takes 2% off, two or more short takes 5% off. The change is to the exact max, so small wins add up even when the bar doesn't change that week. Every weight is a percentage of that max, rounded to your plates. Skip the set's reps and the max holds; the lighter weeks never move it. Change a max by hand and the program carries on from yours.
Common questions
How is it different from Adaptive Strength?
Same structure, more reps. The strength version climbs to singles at 95%, this one stops at sets of 5 at 82.5%. It also swaps most of the barbell variations for machines and dumbbells.
Are Adaptive Hypertrophy and Adaptive Strength free?
Yes. Both are free to run in Durata, and each one's page shows every set of every session.
Run Adaptive Hypertrophy or Adaptive Strength in Durata
Every program here is free in Durata, with each one's own progression worked out for you as you log.