Less guessing. Better decisions.

Free calculators and planners for lifters who want a solid starting point, not fake precision. Use the result, watch how you respond, then adjust.

Build my programTake the 2-minute audit
Athlete training with live movement data on screens
FreeEvery tool, no payment
No loginNothing to sign up for
PrivateRuns in your browser
9Tools, one system

Not sure where to start?

Two starting points cover almost everyone. Use the other tools once you know which decision you're making.

Have a program already

Audit first.

If you're training but something has stalled, find the weak decision before you open another calculator.

Take the 2-minute audit Starting fresh

Build first.

If the problem is structure, start with the Program Builder. The other tools solve specific decisions once your week exists.

Build my program

All tools.

Each one links back to the evidence behind it and says where its limits are.

Programming

Program Builder

Your goal, days, equipment and recovery limits become a starting week, with an optional training log.

Build my week 10 questions

Training Audit

Find the weakest decision in your current training and get one focused next step.

Take the audit Nutrition

Protein Target

A practical daily protein range from your body weight and goal.

Calculate Progression

Progression Planner

Add reps, add load, repeat or back off, decided from today's performance and RIR.

Choose my next move Programming

Weekly Volume

A conservative starting set range from experience, goal and frequency.

Plan my volume Effort

RPE and RIR

Convert between the two effort scales, with the uncertainty kept visible.

Convert Strength

One-Rep Max

An estimated 1RM range from a recent hard set.

Estimate Preparation

Warm-Up Sets

Ramp sets that reach your first working set without wasting energy.

Plan my warm-up Body composition

Rate of Change

Turn a weekly percentage target into kilograms on the scale over one and four weeks.

Plan my pace

A starting point. Not a verdict.

The rules every tool follows.

  1. Ranges

    Useful ranges beat false certainty. No tool pretends to know your exact number.

  2. Response

    Your performance and recovery decide the next change, not the formula.

  3. Evidence

    Every tool links to the reasoning behind it and its safety limits.

  4. Privacy

    Calculations happen on your device. Training logs stay in your browser.

Free engine, human-reviewed upgrade. Want a coach to build the plan around your real week? Personalized Training is $59 once, or $89 with a 30-day adjustment.

See Personalized Training