One-rep max
Use a recent hard set to find your estimated maximum.
Example: 80 kg × 5gives 93.3 kg
Strength training calculators.
Less guesswork. Better next sets. Useful numbers, with the assumptions explained.
- 20 free tools
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- Runs in your browser
Strength
Estimate maxes, read effort and load the bar. 7 tools.
Bench press
Estimate your max and compare your lift-to-bodyweight ratio.
Example: 80 kg × 5 at 80 kg body weightgives 93.3 kg
RPE chart
Compare effort, reps in reserve, and estimated percentages.
Example: 5 reps at RPE 8gives 81.1% · 2 RIR
Plate loading
See exactly which plates belong on each side of the bar.
Example: 100 kg on a 20 kg bargives 25 + 15 a side
Strength standards
Compare your lift with clearly labeled editorial benchmarks.
Example: 100 kg bench at 80 kggives 1.25× body weight
DOTS & Wilks
Compare powerlifting totals across different body weights.
Example: 400 kg total at 80 kggives 275.82 DOTS
RPE calculator
Combine load, reps, and effort to estimate your next target.
Example: 80 kg × 5 at RPE 8gives 98.7 kg
Planning
Turn a goal into sessions, warm-ups and next targets. 5 tools.
Workout generator
Build a weekly split around your days, equipment, goal, and time.
Example: 3 days · gym · 45 mingives Three-day full body
Workout log template
Fill in your sets, download a CSV, or print a log for the gym.
Example: 8 rowsgives Print or CSV
Lift goal
Explore the load jumps between today and your next milestone.
Example: 80 → 100 kg at 1 kg a weekgives 20–40 weeks
Warm-up sets
Build a simple ramp toward your working weight.
Example: 100 kg working setgives 5 ramp-up sets
Your next working set
Decide when to add reps, increase load, or repeat the weight.
Example: 60 kg · 6–10 repsgives 60 × 6, then 60 × 7
Nutrition
Calories, protein and macros for training. 5 tools.
Maintenance calories
Find a starting intake, then calibrate it from your weight trend.
Example: 80 kg · 175 cm · 30 yearsgives 2,711 kcal/day
Calories burned lifting
Estimate a lifting session with moderate or vigorous MET values.
Example: 60 min at 80 kggives 294 kcal
Creatine
Compare optional loading with a simple daily maintenance range.
Example: 80 kg · 5-day loadgives 24 g/day loading
Macros for lifting
Fit protein, fat, and carbohydrates into your calorie target.
Example: 2,400 kcal at 80 kggives 144 g protein
Daily protein
Turn your body weight into a practical protein planning range.
Example: 80 kg · 4 mealsgives 112–160 g/day
Body composition
Lean mass, fat-free mass index and tape-measure estimates. 3 tools.
Body fat estimate
Explore the Navy tape-measure method and its limitations.
Example: 85 cm waist · 38 cm neckgives 17% body fat
Lean body mass
Compare three height-and-weight equations with a body-fat estimate.
Example: 80 kg at 20% body fatgives 64 kg lean
Fat-free mass index
Put height, weight, and estimated body fat into context.
Example: 80 kg · 180 cm · 20%gives FFMI 19.75
A starting number, with context.
Every tool explains its method and limits. Use the result to plan, then let your actual sessions and longer trends guide the next adjustment.
A next step for your program.
Each planner builds the whole program from your numbers: every session with warm-up sets, how the weights progress and what to do when you stall.
- Starting Strength 12-week planMark Rippetoe · Novice linear progression; exercise selection changes by phase.
- StrongLifts 5×5 12-week planMehdi Hadim · Classic StrongLifts 5×5; deadlifts use one working set of five.
- GZCLP 12-week planCody LeFever · Cody LeFever's 2016 GZCLP applications and adaptations.
- Greyskull LP 12-week planJohn Sheaffer / Johnny Pain · Original Greyskull principles; Phrak's community variant is identified separately.
- 5/3/1 three-cycle planJim Wendler · Classic four-week 5/3/1 with a 90% training max by default. Not Forever or 5s PRO.
- Boring But Big three-cycle planJim Wendler · Classic 5/3/1 main sets plus a configurable 5×10 BBB example, not the three-month challenge.
- Texas Method 12-week planMark Rippetoe and Glenn Pendlay · A squat-week illustration of the volume/recovery/intensity structure; not every lift shares these loads.
- Madcow 5×5 12-week planMadcow; documented by StrongLifts · Fixed-increment StrongLifts-style example with 12.5% ramp intervals; original spreadsheets differ.
- PHUL 12-week planBrandon Campbell · Brandon Campbell's public PHUL; individual exercise choices and set counts remain adjustable.
- PHAT 12-week planLayne Norton · Norton's public PHAT article. Speed-work percentages use the cited rep max, not a one-rep max.
- Fundamentals progression logJeff Nippard · Fundamentals Hypertrophy: three separate eight-week split options. Not the newer transformation system.
- Pure Bodybuilding progression logJeff Nippard · Original ten-week Pure Bodybuilding. Phase 2 and the Bodybuilding Transformation System are separate products.
Understand the numbers behind your plan.
Strength training research
5 source-labelled research articles with original study charts.
Strength training guides
73 practical guides on splits, progression, protein and recovery.
Use the calculators with an AI assistant
Connect an assistant to Trainer's public guides, exercises and calculators.