Training Volume Calculator (Sets per Muscle)

One Rep Max Calculator

Estimate your 1RM and training loads.

Plate Calculator

Which plates go on each side of the bar.

Protein Calculator

Daily protein target for your goal.

Workout Plan Generator

Free workout programmes for every schedule, plus muscle-focused sessions and a custom generator.

Progressive Overload: How to Keep Getting Stronger

Muscles adapt to the demands you place on them. To keep progressing, gradually increase the challenge — more reps, more weight or more sets — while recovering well.

Beginner's Guide to Strength Training

Start with 2–3 full-body sessions per week, focus on a handful of basic movements, use a weight you can control with good technique, and add a little each week.

High-protein recipes

Recipes with at least 20 g of protein per serving and 25%+ of calories from protein.

3-Day Workout Plan (Full Body + Upper/Lower)

A hybrid for intermediate lifters: one full-body day plus an upper and a lower day. Major muscles are trained twice a week while each session stays under an hour.

4-Day Upper/Lower Workout Plan

The most popular intermediate split: two upper and two lower days. Every muscle is trained twice a week with enough recovery between sessions.