One-rep max consensus
Six rep-max formulas, side by side, plus their median as the consensus estimate. Formulas drift more the higher the rep count runs - treat anything past 8-10 reps as a soft estimate, and past 12 the most rep-sensitive formulas are dropped automatically.
%1RM / RIR load chart
Uses the consensus 1RM from the 1RM tab. The Have/Want panel converts between a known set and a target set around that same 1RM.
Want: target reps
Full %1RM chart
Weekly volume landmarks
MV/MEV/MAV/MRV are population starting points to titrate from, not fixed laws - see the README for sourcing. Enter your current weekly hard sets for a muscle to get a verdict.
Mesocycle set ramp
Linear set progression from MEV to MRV across the accumulation weeks, then a deload week at roughly half of MEV.
Macro targets
TDEE is a rough estimate (bodyweight × activity factor) unless you supply a known value. Track bodyweight over 1-2 weeks and adjust to the real trend.
Plate loading
Presets use kg regardless of the global unit toggle.
Warm-up ramp
Standard five-step ramp (empty bar, then 50/70/85/95% of the working weight), rounded to realistic plate increments. Rest 1-3 minutes between warm-up sets.
Wilks / DOTS / IPF GL
All formulas are shown side by side rather than picked as one "correct" answer - see the README for full sourcing and evidence grading.