Estimate
Each set becomes an estimated 1RM. The app uses Brzycki through 10 reps and a gentler Epley estimate above that.
REPS-FIRST LOAD SELECTION
Choose a lift.
Get a clear target.
A quick reference for picking working weights from your recent set. The target changes with the exercise, not just a blanket percentage.
01 enter a recent set
02 match the lift type
03 round to your plates
HEAVY COMPOUND
Bench Press
Primary horizontal press · strength + hypertrophy
RECOMMENDED RANGE
4–6reps
3 working sets · heavy compound
YOUR RECENT SET
Use your latest good set
NEXT WORKING WEIGHTstarting point
155lb
for 4–6 reps × 3 sets
✓Based on your recent set and this lift’s rep profile.
ESTIMATED 1RMe1RM
193lb
rep-aware estimate · not a max test
recent set80% for 5 reps
01
HEAVY COMPOUNDS
Strength first
Bench, squat, deadlift, overhead press. Keep reps lower so technique and force stay crisp.
02
ACCESSORY COMPOUNDS
Build with control
Rows, pulldowns, split squats, leg press. Enough load to progress without rushing form.
03
ISOLATION WORK
Chase the stimulus
Curls, raises, extensions and calves. Higher reps make room for control and a full range.
THE REFERENCE MODEL
Simple enough to use
between sets.
Match
The exercise profile picks a sensible rep range: lower for heavy compounds, moderate for accessory compounds, higher for isolation.
Round
The load is rounded to your chosen plate increment, so the result is something you can actually put on the bar.