9 calculators · every formula cited
Workout calculators
Every workout calculator, each built on a published, peer-reviewed formula, with the sources cited on the page.
One-Rep Max Calculator: Epley, Brzycki & More
The Epley, Brzycki, Lombardi and O'Conner formulas, with a 50 to 95% of 1RM loading table for programming your training.
TrainingBarbell Plate Calculator: Load the Bar Right
Enter a target weight and bar, edit your plate inventory, and get the per-side stack or the nearest achievable load.
TrainingWarm-Up Sets Calculator: Barbell Ramp
A bar ×10, 40% ×5, 60% ×3, 80% ×1 ramp to your first work set, every step rounded to plate-loadable weights.
TrainingDouble Progression Planner
Hit the top of your rep range on every set to add load, otherwise chase reps, with a clear next-session prescription.
TrainingTraining Volume Calculator: Tonnage & Weekly Sets
Tonnage (sets × reps × load) and weekly hard-set counts per muscle, the volume measure used in hypertrophy research.
TrainingStrength Standards: How Strong Are You, Really?
Rank your squat, bench press and deadlift from untrained to elite using Kilgore's published tables…
TrainingDOTS Calculator: Wilks & IPF GL Points
Wilks and IPF GL points, using official OpenPowerlifting coefficients, regression-tested against real meet results.
TrainingCrossFit Benchmark Calculator: Rank Your Fran, and Every Girl WOD
Rank your Fran, Grace, Helen, Filthy Fifty or Fight Gone Bad against published normative data…
TrainingVertical Jump Power Calculator: Sayers & Lewis
Peak power in watts from the cross-validated Sayers squat-jump equation and average power from the Lewis formula.
Training