Free Hypertrophy & Strength Training Tools
Calculators and planners to help you program smarter, recover better, and make more gains. All free, no account needed.
Training Calculators
Calculate progression, rep ranges, and training intensity.
Progressive Overload Calculator
Enter your last set and get told exactly what to do next session.
Hypertrophy Rep Range Calculator
Get the right rep range, sets, and RIR for your exercise type and goal.
One Rep Max Calculator
Estimate your one rep max from any set using the Epley and Brzycki formulas.
RPE Calculator
Generate a full RPE chart with recommended weights across all rep and RPE combinations.
RPE to RIR Converter
Convert between RPE and RIR instantly with a full reference table and effort descriptions.
Warm-Up Set Calculator
Get a progressive warm-up plan with exact weights and reps for any working weight.
Strength Standards Calculator
See how your lifts compare to strength benchmarks for your body weight and sex.
Wilks Score Calculator
Calculate your Wilks score to compare relative strength across body weights.
Rest Time Calculator
Get optimal rest periods between sets based on your exercise type and training goal.
Rep Range Selector
Find the ideal rep range, set count, and intensity for any goal and exercise type.
Programming Tools
Plan your training volume and workout structure.
Training Volume Calculator
Recommended sets per week for each muscle group, based on your experience and schedule.
Workout Split Generator
Answer a few questions and get a recommended split with a sample week layout.
Deload Week Planner
Plan your deload with the right volume and intensity reductions for your strategy.
Training Frequency Calculator
Find the optimal training frequency per muscle group for your schedule and goals.
Mesocycle Length Planner
Determine the ideal mesocycle length based on your experience and fatigue level.
Volume Landmarks Lookup Tool
Look up MEV, MAV, and MRV values for any muscle group at your experience level.
Set Volume Per Muscle Group Calculator
See your weekly set count per muscle group for any split and spot imbalances.
Training Split Comparison Tool
Compare PPL, Upper/Lower, Full Body, and more to find the split that fits your life.
Minimum Effective Volume Calculator
Find the fewest sets per week needed to grow each muscle group at your level.
Maximum Recoverable Volume Calculator
Estimate the most volume you can recover from, adjusted for sleep, stress, and age.
Hypertrophy Program Selector Quiz
Answer a quick quiz to get a personalized hypertrophy program structure recommendation.
Recovery Tools
Estimate recovery needs, check readiness, and prevent overtraining.
Muscle Recovery Time Estimator
Estimate how long a muscle group needs to recover before you can train it again.
Am I Overtraining Quiz
Take a quick quiz to assess your overtraining risk and get actionable recovery advice.
Training Readiness Score
Rate your readiness factors and get a score with session intensity recommendations.
Rest Day Calculator
Find out how many rest days you need this week and where to place them.
Nutrition Tools
Calculate calories, macros, and protein for your training goals.
TDEE Calculator for Lifters
Calculate your total daily energy expenditure with calorie targets for bulking and cutting.
Macro Calculator for Muscle Growth
Get daily protein, carb, and fat targets tailored to your goal and body weight.
Protein Intake Calculator
Calculate your optimal daily protein target with per-meal breakdowns and food examples.
Calorie Surplus Calculator for Bulking
Find the right calorie surplus for your experience level to gain muscle with minimal fat.
Body Metrics
Track body composition, growth projections, and physique balance.
Body Fat Percentage Estimator
Estimate your body fat percentage using the US Navy method with simple measurements.
Ideal Body Measurements Calculator
Calculate ideal proportions for chest, arms, waist, and more based on your frame size.
How Long to See Muscle Growth Estimator
Get a realistic timeline for how much muscle you can build in 3, 6, and 12 months.
Bulking vs Cutting Decision Tool
Get a clear recommendation on whether to bulk, cut, or recomp based on your situation.
Training Age Calculator
Calculate your effective training age based on consistency and program quality.
Muscle Symmetry Checker
Compare left and right measurements to identify imbalances and proportion issues.
BMI Calculator
Calculate your Body Mass Index and see where you fall on the WHO scale.
Gym Utilities
Practical helpers for plate math, unit conversion, and session planning.
Plate Loading Calculator
Enter a target weight and see exactly which plates to load on each side of the bar.
Barbell Weight Converter
Convert between kilograms and pounds with common plate equivalents for quick reference.
Exercise Substitution Finder
Find alternative exercises that target the same muscles when you cannot do the original.
Workout Duration Estimator
Estimate how long your workout will take based on exercises, sets, and rest times.
Gym Session Length Optimizer
Fit the best possible workout into your available time with smart exercise prioritization.
