Free Training Tool
Enter a known 1RM or a recent set (weight × reps) for up to three lifts. Get a smart warm-up ramp, a full %-of-1RM table with rep guides, and a target-reps → weight lookup. Round to your bar setup.
Pick a lift, enter your known 1-rep max or a recent working set (weight × reps — we estimate your 1RM with the Epley formula). The tool builds a warm-up ramp from ~40% up to ~90% of your max with descending reps, then gives you the full 50–100% table with rep guides and a lookup that converts any rep target into a working weight.
Ramping in structured percentage jumps primes the nervous system, grooves technique, and reduces injury risk without draining the working sets. It's the same approach used in most evidence-based strength programs — now automated so you don't have to do the math between sets.
Estimates are starting points, not prescriptions. A directly tested 1RM is always more accurate than a formula. — Coach Scharnick, CSCS · B.S. Exercise Science