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.
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 calculatorNXTProgressive Overload Calculator
Enter your last set and get the weight and reps for your next session, worked out with the same rules the GainsLog app uses. Free, no signup.
Open calculatorPut the numbers in context
The calculators give you targets. The guides explain how to use them without wasting a session.
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