Free programs
The classic programs, calculated for you.
Enter your maxes and the program calculates itself. Print it, export it, or hand it to a coach.
Which program should I pick?
Programs
5/3/1 programJim Wendler's program, calculated from your maxes: 4 weeks, with Boring But Big option.Open Smolov Jr3 intense weeks to blow up one lift (squat or bench), calculated from your max.Open Smolov programThe base mesocycle of the Russian squat program, calculated from your max.Open Madcow 5x5The intermediate classic: 3 sessions a week, weekly progression calculated from your 5RMs.Open Texas MethodVolume Monday, recovery Wednesday, PR Friday: the Texas Method calculated from your 5RMs.Open StrongLifts 5x5The most popular beginner program: 3 sessions, 5 sets of 5, heavier every time.Open Starting StrengthMark Rippetoe's program: 3x5, three sessions, heavier every workout.Open GZCLPCody Lefever's linear progression: 4 sessions, heavy (T1) and volume (T2) work.Open
Calculators
1RM calculatorEstimate your one-rep max from any set, with 7 formulas and a full percentage chart.Open RPE calculatorInteractive RPE/RIR chart: e1RM from a set, or the load to use for a rep target at a given RPE.Open DOTS, IPF GL and Wilks calculatorCompare lifters of different bodyweights: DOTS, IPF GL points and Wilks, validated on official results.Open Strength standardsHow strong are you? Compare your lifts with hundreds of thousands of real competitors in your class.Open
Powerlifting database
Results, records and rankings of over a million lifters across every federation.