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

  Free 1RM calculator using the Epley, Brzycki, Lombardi and O'Conner formulas, with a 50 to 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.