Your training toolbox

Epley equation — 1RM = weight × (1 + reps/30). Warm-up ramp uses 40/50/60/70/80/90% of the estimated max.

Goal + genre + days — your inputs map to rep ranges, RPE caps, and split archetypes. The engine picks compound-first exercises matched to your equipment.

Mesocycle structure — weekly volume accumulates toward a peak, then an auto-detected deload week drops volume ~40% to drive recovery before the next block.

Movement pattern matching — swaps are matched by primary mover, plane of motion, and equipment availability — not just muscle name.

RPE autoregulation — your last set’s RPE determines the next target: add load when RPE ≤ 7, hold when 8–9, back off when ≥ 9.5.

Four-digit tempo — eccentric-pause-concentric-pause in seconds. Hypertrophy goals lengthen the eccentric for more time-under-tension; strength goals emphasize explosive concentrics.

Exercise intelligence — tempo prescription, working-set percentage, warm-up ramp, and substitution candidates — all derived from the movement pattern and your optional 1RM.

Genre-aware periodization — your genre sets rep range, RPE cap, and tempo; the engine builds a multi-week split with an auto-detected deload week.

Your inventory — the loader uses the pairs you set above, and the answer always names the rack it used. The defaults are a standard gym set; if you change them, the plates listed change to match. Nothing assumes a plate you did not say you own.

Closest-loadable — the loader searches every combination your plates allow and picks the one nearest the target, preferring to land under rather than over when two are equally close, and using fewer plates to break a tie. When the target cannot be hit exactly it says so and prints what the bar actually weighs.