Free tools for personal trainers

Simple calculators that run in your browser. Nothing is uploaded; anything you save stays on your device.

All levels

Weekly sets per muscle

Count weekly hard sets per muscle group and compare with standard volume ranges.

Open → All levels

Progressive overload planner

Double progression by default, plus linear, RPE/RIR, percentage waves or custom rules, with deload weeks.

Open → IntermediateAdvanced

Mini-set planner (Myo-rep style)

Activation set plus mini-sets, with a rest timer, a log and next session's load.

Open → All levels

Performance Plate Starter

Daily calories and macros for a training goal, meal split and staple foods.

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All levels

Program templates

Four weekly training structures with sets, reps, progression and weekly volume. Load any of them into the sets calculator.

See the programs → BeginnerIntermediateAdvanced

Start here: training by level

Pick your level to see suggested splits, volume and progression, then open the tools with matching settings.

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Progression methods explained

Double progression, linear, RPE/RIR, percentage waves and custom rules, with examples.

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Coaching rules of thumb

Counting sets, choosing exercises, running sessions, tracking progress and recovery.

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