GainsLog
Tools
Free training calculators
No signup, no email. Estimate your 1RM from any set, plan weekly volume, and load the bar correctly — then put the numbers to work.
1RM
One Rep Max Calculator
Estimate your one rep max from any set. Enter weight and reps for your 1RM plus a full training percentage table.
Open calculatorVOLWeekly Hypertrophy Volume Calculator
Calculate optimal weekly set volume, frequency, and per-session caps for every muscle group based on the scientific GainsLog volume landmarks doctrine.
Open calculatorPLTBarbell Plate Calculator
Load any barbell in seconds. Visual plate breakdown for 20kg/45lb bars, color coding, custom inventory and a warm-up ladder.
Open calculatorLearn the why
Put the numbers in context
The calculators give you targets. The guides explain how to use them without wasting a session.
Read the training guides