Strength Lab Active profile controls storage & handoffs.

Strength & Hypertrophy Lab

Train smarter, grow stronger. Your tools for 1RM, standards, weekly volume, overload, and rep/RPE coaching — all scoped to your active profile.

1RM Estimators Strength Standards Volume & Effective Sets Overload & Periodization Rep/RPE Charts e1RM Progress Graph
Open 1RM Estimator Open Strength Standards Open Volume Calculator Open Periodization Planner Open Rep/RPE Chart Open e1RM Graph
Active Profile
—
All saves, history, and handoffs are stored under your active profile. Switch profiles at the top of the page.
Typical Flow
1RM → Standards → Volume → Periodization → Overload → e1RM Graph
Tools listen for nf:handoff events so values can pass without reloading.

1RM Estimator

Implemented: multiple formulas, RIR-adjustment, and a confidence band. Copy & CSV ready. Fully client-side.
Adjusts effective reps: reps + RIR.
Applied to prescription loads in selected unit.
Used for Strength Standards percentile.
High-rep estimation: Effective reps > 12 increases uncertainty. Consider testing a heavier set for greater accuracy.
Primary e1RM
—
Confidence Band
—
Method
—
Inputs Used
—
Methode1RM (lb)e1RM (kg)

Prescription Table (% of e1RM)

%1RMLoad
Notes: RIR adjustment uses Epley-style effective reps. Confidence band widens with higher reps and RIR (heuristic uncertainty model).
Ready to benchmark? Send this e1RM to Strength Standards.
Browse Plans

RPE ↔ %1RM Converter

Enter a target RPE and intended reps to see %1RM across reps (1–12) and suggested loads. ⓘ
Loads computed in your unit; rounding applies to load.
Table = familiar coaching chart; Formula = continuous model where RIR = 10 − RPE.
Reps% of 1RMSuggested load
ⓘ Uncertainty increases under ~RPE 6 and above ~12 reps.

Reverse: reps + %1RM → approximate RPE

Want this done-for-you? Check out our 6-Week Training Plans. Browse Plans

Periodization Planner (Linear • DUP • Wave)

Build a 4–12 week plan with %1RM, reps, sets, RPE & rest. Auto rounding (kg 2.5 / lb 5), accessory targets, guardrails, and handoff to Overload.
Deload applies −40–50% volume, −5% intensity.

Lifts & 1RMs

Advanced

Defaults: Hyper 0.5 • Mixed 0.7 • Strength 1.0
Max cumulative increase.
Shortcuts: b Build • e Export CSV • c Copy. Tables are heuristic; individual response varies.
Heuristic planner. Keep bar speed & form; adjust by readiness. Browse Plans

Macronutrient Calculator

Once your calories and protein are set, this tool helps you divide the rest between carbs and fat to match your preference.

1TDEE
2Goal
3Macros
4Meals
Send to Meal Splitter →

Meal Splitter

Divide your daily macros into individual meals. This tool helps you structure your day for optimal nutrition and adherence.

1TDEE
2Goal
3Macros
4Meals
Daily Macros
Distribution Settings
Advanced Distribution Options

Week Planner & Macro Cycler

Assign different macro targets to each day of the week. Create your own templates or use presets to build a sophisticated nutrition plan.

1TDEE
2Goal
3Macros
4Meals
Baseline Daily Macros
Manage Custom Day Types
Weekly Plan

Hydration Calculator

Calculate your daily fluid needs, plus extra for training. Includes optional electrolyte targets to replenish what you lose in sweat.

Your Details
Affects the bodyweight input only.
Training Details
Used if sweat rate is blank.

Progress Dashboard

Track your progress, review your history, and see how closely your week matched expectations.

Log Weekly Check-in

Adherence Score

N/A
Expected Change
—
Actual Change
—

Weight Trend

Check-In History

DateWeightAdherenceNotes