Calculate Your 1RM. Build Workouts. Track Progress.
The free, science-backed strength platform. Calculate your 1 Rep Max using 5 proven formulas, generate custom routines, and track progressive overload.
Estimate Your 1 Rep Max
🧮 Popular Strength & Fitness Calculators
1 Rep Max Calculator
Calculate estimated 1RM across 5 established formulas with percentage charts and warm-up sets.
Barbell Plate Calculator
Find exact plate combinations per side for any target barbell weight.
Bench Press 1RM Calculator
Bench press max calculation, working sets, and chest specialization guides.
TDEE Calculator
Calculate your Total Daily Energy Expenditure for bulking, cutting, or maintenance.
RPE / RIR Calculator
Convert Rate of Perceived Exertion and Reps in Reserve into estimated intensity percentages.
Smart Workout Generator
Generate custom workout routines tailored to your goal, equipment, and training frequency.
📋 Proven Workout Programs
View All 50 Programs →Push Pull Legs (PPL) Hypertrophy
Classic 6-day split maximizing muscle hypertrophy with optimal volume and frequency.
Arnold Split Workout Program
Chest/Back, Shoulders/Arms, Legs split popularized by Arnold Schwarzenegger.
5/3/1 Boring But Big (BBB)
Wendler's premier strength and volume program for long-term compound progression.