Adaptive Strength vs Adaptive Strength: Sets to Target
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 Strength, 40–50 min; Adaptive Strength: Sets to Target, 35–45 min.
- The same: days a week (4), length (21 weeks), level (intermediate), goal (strength, powerlifting) and equipment (barbell + a rack).
Adaptive Strength and Adaptive Strength: Sets to Target, line by line
| Adaptive Strength | Adaptive Strength: Sets to Target | |
|---|---|---|
| Days a week | 4 | 4 |
| Session | 40–50 min | 35–45 min |
| Length | 21 weeks | 21 weeks |
| Level | Intermediate | Intermediate |
| Goal | Strength, Powerlifting | Strength, Powerlifting |
| Equipment | Barbell + a rack | 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 — the sets you make before one ends at the RIR cutoff move the TM every week: more than 6 sets +2%, fewer than 4 down 5%; 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 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.
Who it suits. This suits an intermediate lifter who wants a long strength block that corrects itself, built on lots of good-quality sets rather than one hard one. You need to be able to judge your reps in reserve honestly; Durata asks you to turn on RIR tracking when you start. 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 sets you make before one ends at the cutoff move your training max for next week. Four to six sets is on target and the max holds. Seven or more and it goes up 2%; three or fewer and it comes down 5%. A set counts when you tick it with all its reps; a set you leave unticked is not counted, and never counts as a miss. The change is to the exact max, so it adds up even when the bar doesn't change that week. Every weight is a percentage of that max, rounded to your plates. The lighter weeks never move it. Change a max by hand and the program carries on from yours.
Common questions
How is this different from Adaptive Strength?
Adaptive Strength ends each lift with a set for as many reps as you can, and those reps move the max. This version never takes a set to failure: you keep doing sets of the same reps, and how many you manage moves the max. The weeks, percentages and lifts are the same.
Are Adaptive Strength and Adaptive Strength: Sets to Target free?
Yes. Both are free to run in Durata, and each one's page shows every set of every session.
Run Adaptive Strength or Adaptive Strength: Sets to Target in Durata
Every program here is free in Durata, with each one's own progression worked out for you as you log.