A routine, a set tracker and a rest timer that actually beeps — because the set you count wrong and the rest you cut short are the two things that quietly decide whether the session did anything.
Defaults work without any of this. Fill it in and the sets, reps, rest and starting weights are worked out for you. Nothing is sent anywhere.
Sets, reps, target weight and rest for every exercise. Changes are kept on this device only — there is no account and nothing is sent anywhere.
Give it a name and keep as many as you like. Saved routines live on this device only.
Add it. It is stored on this device and appears in the library from then on.
Per side, heaviest first, on a 20 kg bar. Not every number is loadable — the smallest step above the bar is 2.5 kg, so 21 kg does not exist.
Prescribed from the set’s goal, not from how you feel: 3–5 minutes between heavy strength sets so phosphocreatine recovers, 60–90 seconds for hypertrophy, 30–60 for endurance. A shorter strength rest just makes the next set lighter.
One-rep max by Epley, Brzycki and Lombardi side by side, because one number would hide how much they disagree. They sit within about 5 kg at five reps on a 100 kg lift.
Epley and Brzycki agree exactly at ten reps. Epley reads 3.3% high on a true single, so it is the wrong formula for heavy singles though it is the one most often quoted.
Custom exercises and edited routines are kept in this browser’s local storage and nowhere else: no account, no sync, no request to any server.
General training guidance for healthy adults, not a prescription. Rep-max formulas are population fits and can be several kilos out for any individual, especially above ten reps and on isolation lifts. Not modelled: your training history, fatigue, technique, injury history, medication, or how well you slept. Rest bands are typical published ranges, not thresholds.
This is not medical advice. If you are new to lifting, returning from injury, pregnant, or managing a heart or joint condition, get individual guidance before loading a barbell, and stop if something hurts in a way that is not muscular effort.
Three minutes feels indulgent and is the point. Heavy strength work is limited by phosphocreatine recovery, and that takes minutes, not seconds.
Within about 5 kg at five reps, and 77 kg apart at twenty. Estimate from sets of five or fewer, or do not estimate.
On a 20 kg bar with standard plates the smallest step is 2.5 kg. Programmes that call for 21 kg are asking for something the equipment cannot do.
5×5 at 100 kg is 2,500 and 3×10 at 60 kg is 1,800 — the heavier session is the bigger number here. It measures work, not difficulty.
Releases in which this page changed, newest last. Derived from the archived copy of every release, not from notes written afterwards — so it reflects what actually shipped. Site-wide passes are left out; they are in the full changelog.