Act 1 — The Concept
How Clusterproofed works
No sets, no reps to tick off — just a time window and your performance. Here's the plain-language rundown of what's behind the app, so you don't have to guess.
So what exactly is a cluster?
Instead of grinding through a whole set in one go, you break it into partial sets — so-called clusters — 2 reps, a short rest, 2 more, and so on. That's the clever part: you move more total weight without your technique falling apart from fatigue. Every rep stays fast and clean, which drives serious growth with less injury risk. You finish your sets fresher than you would with classic sets.
Your mode determines the time window, cluster size, and how many.
The idea
Why a time window instead of a spreadsheet?
Classic training dictates exactly how many reps you have to hit — no matter how you actually feel that day. Clusterproofed flips that around: instead of a fixed 4 sets × 8 reps, you get, say, 15 minutes and the task of fitting in as many clean clusters as possible. The time is fixed — your form on the day decides what you get out of it.
One example
Same lift, different story.
100 kilos × 5 isn't always the same thing. Pull it off today in 2 minutes instead of 20, and that says something about how you're actually performing. Clusterproofed picks up on differences like that, factors in your form on the day, and adjusts your next load automatically. You train off your actual performance — not a rigid plan.
Act 2 — The System
Five paths
Choose your training frame.
The programs differ in how they arrange the four modes and how much control you have over that sequence. You choose a program — the program guides you through the modes.
Foundation7A guided start
Seven foundational lifts, each with its own fixed mode — balanced against each other so a heavy day on one lift doesn't drag down the rest. Over 48 sessions, the app takes you through three blocks from "still learning this" to "okay, I actually have something now," and at the end you get a new best and a suggestion for where to go next. You train 3 or 4 days a week; for each day the app recommends one assistance exercise and one finisher, and points to a fitting primer.
For anyone who just wants to be told what's on today.
Density8Eight weeks, a clear arc
Four weeks of Volume, four weeks of Force, then optional Peaking. The switch happens automatically, counted by actual sessions rather than the calendar — train less often and a block simply takes longer. Then: back to the start, stronger than last time. Main lifts run as 15-minute density work in the mode of the current phase, accessories are trained classically — on 3 or 4 days a week.
A fixed sequence, counted by sessions trained — not by calendar weeks.
For anyone who likes closing out a cycle and starting fresh.
Triad WaveThree modes, your exercises
Lower body, push, pull — all three every day, but which exercise fills each slot is up to you. The mode rotates between Volume, Build, and Force, and is only worked out once you start. Choose 3, 4, 5, or 6 days a week.
Rotates session to session — which mode is up is decided by the app only at the start.
For anyone who wants structure without a straitjacket.
CustomEntirely yours
Every exercise, every day, even the training approach itself (clusters or classic sets) — fully your call. No plan tells you what to do.
You pick the mode per exercise yourself — or hand the distribution to Smart Wave.
For anyone who knows exactly what they want and won't be told otherwise.
PeakingFor the one big attempt
Three waves, 3-2-1 reps, each heavier than the last. No time window, no counting clusters — here, only how much you can actually lift counts.
For the day you want a new best.
Plus two add-on modules that attach to any program: Finisher (14 short protocols like EMOM or AMRAP) and Loaded Carries (ten carry variations). Both are extras, not training frames of their own.
AutoCluster
Your body decides when you're done.
Heavy doubles. Short rests. Repeat as long as your performance holds up. Once technique or speed breaks down, the set's over. Unlike the four modes: no fixed time window and no target cluster count — here, only clean technique and pace matter. Flow in the Strength goal: today's weight from 3 reps with about 2 in reserve, then three mandatory blocks of clean doubles (25 s rest in between, 3 minutes between blocks), from block 2 at 90% of today's weight. Singles are only available in blocks 1 and 2. A fourth block is optional and only worthwhile if quality is still good.
Pure strength training — autoregulated, not prescribed.
Your rest has a color.
The app times the whole cycle from tap to tap — set and rest together — and compares it to your mode's target cycle. So you see live whether you're still within the planned density, before you'd notice yourself.
Green — On pace. Up to 1.1× the target cycle. Faster is green too.
Yellow — Getting long. Up to 1.25× the target cycle. Still within range, but the pace is stretching.
Red — Density at risk. Up to 1.5×. Beyond that the density trigger fires: end the block, reduce weight and continue, or continue anyway.
The modes are your tools.
Programs set the path. Modes describe how you train on that path — the building blocks your program uses to shape a session.
Important: the modes are not four alternative programs. You don't pick a new mode every session based on how you feel — the program decides which mode is up.
| Mode | Intensity | Cluster | Window | Character |
|---|---|---|---|---|
| Volume | ~70% 1RM | 5s · target 11 · 55 reps | 15 min | Density training, moderate weight |
| Build | ~80% 1RM | 3s · target 10 · 30 reps | 15 min | Muscle growth, medium weight |
| Force | ~85% 1RM | 2s · target 8 · 16 reps | 15 min | Strength-focused, heavier weight |
| Strength | ~90% 1RM | Singles · target 7 · 7 reps | 15 min | Near-max strength, few heavy reps |
Autoregulation
Your form on the day changes your performance — not the plan.
How you feel that day shapes the adjustment within your plan — not the underlying program structure. Example: the program calls for Force. The athlete trains Force. Depending on the day, they hit more or fewer quality clusters within the given time window.
"I feel bad today, so I'll do Volume instead."
"Force is on the plan today. How much quality Force work can I put in?"
At a glance
You choose a program. The program guides you through the modes.
How you feel changes your performance within the plan – not the plan itself.
Act 3 — The Product
The small things that make the difference
No frills, just the things you can actually rely on.
More questions? → Go to FAQ
Ready to surprise yourself?
No credit card needed to get started — just you, a time window, and the question of how much you've really got.
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