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Free lifting tools + guides

Make the numbers go up.

Progressive overload without the guessing. Punch in your last set, get your next target, and watch your working weight climb week by week.

Open the calculator Read the guides
Week 1Your strength, trackedWeek 8
+5 lb
Per week, upper
3–12
Rep range
$0
No login, ever
The free tools
CalculatorProgressive Overload CalculatorPunch in your last set for your next-session target, or build a printable week-by-week plan with deloads. CalculatorTraining Volume CalculatorCheck your weekly sets per muscle against the productive range, and total the tonnage of any session.
The guides
Start hereProgressive OverloadThe four ways to progress, how much to add each week, and the mistakes that quietly stall you. VolumeSets Per Muscle Per WeekHow many hard sets actually build muscle, how to count them, and when more is just junk volume. VolumeMEV, MAV & MRVThe volume landmarks: the least that grows a muscle, the range that grows it best, and your recoverable ceiling. VolumeJunk VolumeThe sets that pile on fatigue but build no muscle — how to spot them and cut them without losing gains. MethodDouble ProgressionOne clear rule for exactly when the weight on the bar goes up. EffortReps in ReserveHow hard each set should be, on a scale you can actually repeat. RecoveryDeload WeekThe planned light week that clears fatigue so you keep progressing. Stuck?Break a PlateauSeven real reasons a lift stalls, and the exact fix for each one.
Printed logs & journals
Log book · AmazonProgressive Overload Log BookA page per session for weight, sets, and reps, so every workout has last week's numbers in front of you. Log book · AmazonThe Progress LogA Push Pull Legs journal with dumbbell and home moves pre-filled, a page per session. Journal · Amazon75 Day Soft Challenge JournalAn undated 75-day fitness, wellness, and self-care tracker for the Soft Challenge. Journal · Amazon75 Day Soft Challenge Journal for MenThe men's edition: an undated 75-day fitness, workout, and discipline tracker.