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Push Day A
Chest · Shoulders · Triceps
Bench PressOHPIncline DB
Pull Day A
Back · Biceps
DeadliftBarbell RowPull-up
Leg Day
Quads · Hamstrings · Calves
SquatLeg PressRDL
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Charts

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Muscle group breakdown
Sets per muscle group across all your workouts.
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Tools

1RM Calculator
Enter any weight and reps to estimate your one rep max using the Epley formula.
Weight (kg)
Reps
Estimated 1RM
117 kg
Training percentages
TDEE Calculator
Your Total Daily Energy Expenditure — the calories you need to maintain, lose or gain weight.
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Height (cm)
Activity level
Your TDEE (maintenance)
2,480
calories / day
Plate Calculator
Enter your target weight to see which plates to load on each side of the bar.
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Bar weight (kg)

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