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The numbers you need before you lift.

Free, in your browser, using the same formulas as the Strenos app. Plan a cycle, estimate your max, look up a weight by RPE or work out your plates. Your numbers will still be here next time.

Open the 5/3/1 calculator Get Strenos free
Bumper plates and a barbell on a gym floor, in black and white

Seven calculators. Pick the one you need right now.

They all use the same formulas as the app. Your numbers stay in this browser and come back next time.

  1. 01 5/3/1 calculator All four weeks from one max, with plates per side. Warm-up Plates per side Print CSV Share link
  2. 02 nSuns calculator Nine sets a day and your next working max. Warm-up Plates per side Print CSV Share link
  3. 03 GZCLP calculator Every workout with its stage, and where a missed lift goes next. Warm-up Plates per side Print CSV Share link
  4. 04 Texas Method calculator Volume, recovery and intensity day, and next week's 5RM. Warm-up Plates per side Print CSV Share link
  5. 05 Smolov Jr calculator Three weeks on one lift, with plates per side. Warm-up Plates per side Print CSV Share link
  6. 06 1RM calculator Your max from one hard set, no test day. Warm-up Share link
  7. 07 Weighted pull-up and dip 1RM Belt percentages that count your bodyweight. Warm-up Share link
  8. 08 RPE chart The weight for any reps at any RPE. Print Share link
  9. 09 Plate calculator Which plates go on each side, plus a warm-up. Plates per side Warm-up Print Share link
The Strenos 1RM calculator in Bodyweight + load mode: 80 kg bodyweight, 40 kg on the belt, one pull-up, an estimated max of +40 kg and a belt weight for each zone: +30 kg at 90%, +20 kg at 80%, +5 kg at 55%, bodyweight only at 30%.

There's more math in the app

In the app, the same calculator has a bodyweight plus load mode for pull-ups and dips. It gives you a weight you can actually load for every zone, from max strength to endurance, and sends the warm-up straight into your workout.

  • Epley
  • Brzycki
  • Lander
  • Average
  • RPE
  • Streetlifting
  • Work scheme
  • Warm-up
Get Strenos free

The math behind the numbers

All guides
7 min readWeighted pull-up percentages: how to count your bodyweight85% of your belt weight on a pull-up is closer to 95% of your real max. Here's how to work out weighted pull-up and dip percentages with your bodyweight counted.6 min readBBB vs FSL: which 5/3/1 supplemental template to runBBB is 5x10 at 50–60% of your working max and builds size. FSL is 5x5 at your first-set weight and builds strength. Here's how to choose.7 min readGZCLP failure protocol: what to do when you miss repsMissed reps on GZCLP? Keep the weight and drop a stage. T1 goes 5x3+, 6x2+, 10x1+ and T2 goes 3x10, 3x8, 3x6. Here's how each reset works.
A lifter grinding out a heavy bench press

Your next set is already worked out.

Strenos runs five programs on iPhone and Apple Watch. You log sets on your wrist, and the weights are ready before you chalk up.

Get Strenos free

Free on the App Store.