#strength

Find the best replacement exercise that preserves your movement pattern when pain, equipment limits, or a plateau stops you training as planned.

Convert your estimated 1RM or recent top set into training maxes and exact target weights for your prescribed rep ranges.

Estimate whether you need a deload, how long it should last, and what intensity to target during it based on recent RPE, missed reps, and recovery signals.

Get a personalised rep range, weekly progression rule, and target training volume matched to your experience, equipment, and current working loads.

Estimates optimal weekly sets per muscle group based on your goal, experience, training frequency, and recovery capacity.