Workout Planner

Enter values
(days)
days
How many days per week the plan trains — for example 4.
(sets)
sets
The weekly hard-set target per muscle group the plan is measured against.
Result
Result
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Next steps
One-Rep Max Calculator (Epley Formula) Estimate your one-rep max from submaximal lifts using the classic Epley formula. Training Volume Load Calculator Calculate total training volume load from sets, reps, and weight lifted. Rest Time Between Sets Calculator Find evidence-based rest intervals matched to your training goal—endurance, hypertrophy, or strength. Continue in Guided Mode Run any calculator step by step. Your values carry across every tool in the session. Meal Planner Build a day of meals from a 300-food pantry and watch calories and macros land against your targets.

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