Strength Training
One-rep max, bench press, Wilks, IPF points, muscle potential, training volume and load progression
One Rep Max Calculator
Estimate one-rep max from weight and reps with Epley, Brzycki, Lander, Lombardi and O'Conner formulas plus percentage targets.
Bench Press Calculator
Estimate bench press one-rep max from weight and reps, compare formula spread, and see a bodyweight-ratio strength level.
Wilks Calculator
Calculate Wilks 2020 score from sex, body weight and powerlifting total, with squat, bench and deadlift contribution breakdown.
IPF Points Calculator
Calculate IPF GL Points from body weight, sex, discipline and total or bench-only result using Goodlift/IPF coefficients.
Natural Muscle Potential Calculator
Estimate natural muscular potential from height, wrist, ankle, current body weight and body-fat percentage using a Casey Butt style model and FFMI context.
Training Volume Calculator
Calculate weekly volume load, hard sets, reps and muscle-group set totals for strength and hypertrophy training.
Progressive Overload Calculator
Build a week-by-week progressive overload plan for one lift using linear load increases, RPE targets or double progression.