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Weak-Link Report
Of everything that could be holding your training back, the one thing to fix first — powered by your logged sets.
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Creative Lab
Calculators
Load
1RM Calculator
1RM calculator computes instantly in your browser; other tools send your inputs to our server for analysis and return the result.
How your AI reads this
Epley equation — 1RM = weight × (1 + reps/30). Warm-up ramp uses 40/50/60/70/80/90% of the estimated max.
Plan
Training Plan
How your AI reads this
Goal + genre + days — your inputs map to rep ranges, RPE caps, and split archetypes. The engine picks compound-first exercises matched to your equipment.
Block
Mesocycle Block
Multi-week progression with an auto-detected deload week.
How your AI reads this
Mesocycle structure — weekly volume accumulates toward a peak, then an auto-detected deload week drops volume ~40% to drive recovery before the next block.
Swap
Exercise Substitution
How your AI reads this
Movement pattern matching — swaps are matched by primary mover, plane of motion, and equipment availability — not just muscle name.
Next
Next-Set Target
RPE = how hard the last set felt, 1 (easy) to 10 (max effort).
How your AI reads this
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.
Tempo
Eccentric Tempo
How your AI reads this
Four-digit tempo — eccentric-pause-concentric-pause in seconds. Hypertrophy goals lengthen the eccentric for more time-under-tension; strength goals emphasize explosive concentrics.
Profile
Exercise Profile
How your AI reads this
Exercise intelligence — tempo prescription, working-set percentage, warm-up ramp, and substitution candidates — all derived from the movement pattern and your optional 1RM.
Preview
Program Preview
Genre-aware multi-week plan with an auto-detected deload week.
How your AI reads this
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.
Ref
Training Genres
How each style sets rep range, RPE cap, and tempo.