Strength Training

Run a guided 12-move circuit timer with adjustable work and transition intervals, safer substitutions and browser cues, plus a complete time plan.

Build and run an AMRAP workout timer with round-split planning, pace warnings and live partial-score logging that stays in your browser.

Build a balanced barbell plate recipe from the target and actual rack inventory, including the bar and collars with exact or nearby matching.

Plan fat and lean-mass change across a chosen runway, then check the implied weight and nutrition targets against pace and uncertainty.

Build a timed bodyweight workout around your goal and current ability with movement swaps, recovery cues, and a complete session plan.

Plan and run boxing-style rounds with exact work and rest timing, warning cues and live phase controls, plus a browser-local session log.

Plan a circuit training session with named stations and realistic transitions while checking round recovery, work density, and the live phase schedule.

Plan optional creatine loading and maintenance from body weight, then check daily grams against label units and available container supply.

Build an EMOM minute plan with repeatable movement targets, estimated rest buffers, pacing warnings, and a live workout timer.

Plan and run a HIIT workout with named exercises plus warm-up and cooldown phases, work-density checks, and clear live interval cues.

Estimate one-rep max from a completed set, compare seven named formulas, and build rounded training loads with clear confidence cues.

Plan daily protein grams from body size and training goals with practical meal targets, intake comparisons, and medical-context cautions.

Convert Borg, CR10 or lifting RPE into relative effort with scale equivalents, sRPE load bands and optional heart-rate estimates.

Project a week-by-week strength block with your chosen progression model plus plate rounding, deload rules and clear review flags.

Compare a tested or estimated 1RM with bodyweight-based standards for four barbell lifts, including target gaps and plate-ready loads.

Plan and run classic 20/10 or custom Tabata-style intervals with exercise rotation and work-density totals, phase cues, and set recovery.

Build a seven-day workout schedule for your goal and available days with equipment-aware sessions, recovery checks and guideline totals.

Score AMRAP or for-time and interval round logs with rep totals and split pace plus RPE audit flags and browser-saved session snapshots.

Calculate workout tonnage and density from logged sets and bodyweight work, then compare weekly hard sets using consistent RPE and load assumptions.