Workout
Training calculators — one-rep max, plate loading, progression planning and strength standards — plus the exercise library.
Calculators
- One-Rep Max Calculator — Epley, Brzycki & More
Free 1RM calculator using the Epley, Brzycki, Lombardi and O'Conner formulas, with a 50–95% of 1RM loading table for programming your training.
- Barbell Plate Calculator — Load the Bar Right
Free barbell plate calculator: enter a target weight and bar, edit your plate inventory, and get the per-side stack — plus the nearest achievable load when the exact weight can't be made.
- Warm-Up Sets Calculator — Barbell Ramp
Free warm-up set calculator: a bar ×10, 40% ×5, 60% ×3, 80% ×1 ramp to your first work set, every step rounded to plate-loadable weights.
- Double Progression Planner
Free double progression planner: hit the top of your rep range on every set to add load and reset reps; otherwise repeat the load and chase reps. Clear next-session prescriptions.
- Training Volume Calculator — Tonnage & Weekly Sets
Free training volume calculator: per-exercise tonnage (sets × reps × load) and weekly hard-set counts per muscle group, the volume measure used in hypertrophy research.
- Strength Standards — How Strong Are You?
Free strength standards tool: classify your squat, bench press or deadlift from physically active to elite using Kilgore's published performance standards tables.
- DOTS Calculator — Wilks & IPF GL Points
Free DOTS calculator with Wilks and IPF GL points, using official coefficients from the OpenPowerlifting codebase and regression-tested against real meet results.
Exercise library
How to perform the lifts the calculators plan for — muscles worked, form faults and fixes, substitutions and programming notes, grouped by movement pattern.
- Legs — squat, hinge & single-leg
The big lower-body lifts: squats, hip hinges and single-leg work that drive most of your strength and muscle.
- Push — chest, shoulders & triceps
Horizontal and vertical pressing: the movements that build the chest, shoulders and triceps.
- Pull — back & biceps
Horizontal and vertical pulling: the movements that build a strong back and biceps.
- Core — abs & trunk
Anti-extension, anti-rotation and flexion work that builds a strong, stable midsection to brace and protect the spine.