The workout section

Workout

Training calculators for one-rep max, plate loading, progression planning and strength standards, plus the exercise library.

  • Workout calculators

    All 9 workout calculators, every formula cited to its published source.

    All cited

Exercise library

6 patterns

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 and single-leg

    The big lower-body lifts: squats, hip hinges and single-leg work that drive most of your strength and muscle.

    Movement pattern

  • Push: chest, shoulders and triceps

    Horizontal and vertical pressing: the movements that build the chest, shoulders and triceps.

    Movement pattern

  • Pull: back and biceps

    Horizontal and vertical pulling: the movements that build a strong back and biceps.

    Movement pattern

  • Core: abs and trunk

    Anti-extension, anti-rotation and flexion work that builds a strong, stable midsection to brace and protect the spine.

    Movement pattern

  • Carries: loaded walking

    Picking heavy things up and walking with them. The most transferable training there is, and the fastest route to a stronger grip and a braced trunk.

    Movement pattern

  • Power: jumps, swings and Olympic pulls

    Explosive work that trains force produced quickly — the quality that fades earliest with age and matters most in sport.

    Movement pattern

Browse the full exercise library →