Tool hub

Strength progression tools for lifters who want a better signal than guesswork.

These tools are built around the same system: choose a progression target, watch volume and adherence, and adjust only when the evidence changes.

Open calculatorOpen planner

Featured tools

Interactive toolStrength Progression CalculatorEstimate a next-week load target from working weight, reps, and progression rate. PlannerProgressive Overload PlannerMap the overload method before the block starts. CalculatorHypertrophy Volume CalculatorPlan weekly sets by muscle group and recovery capacity.

Supporting guides

Cornerstone guideProgressive Overload GuideChoose the right overload variable for the block. Supporting guideWorkout Volume GuideUse hard sets and workload as decision signals. Supporting guideStrength Plateau GuideSeparate a true plateau from a fatigue or consistency issue.

Comparison pages

ComparisonNEPSYN vs StrongLogging-first simplicity versus a progression-first training system. ComparisonNEPSYN vs HevyWorkout logging versus structured progression and analytics. AlternativesBest workout tracker for strength progressionWhy progression architecture matters more than feature count.

Exercise pages

Exercise guideBench Press GuideProgramming, volume, and progression for the bench press. Exercise guideSquat GuideLower-body progression and recovery management. Exercise guideDeadlift GuideFatigue-aware progression for the hinge. Exercise guideOverhead Press GuideSmall-jump progression for the strict press. Exercise guideBarbell Row GuidePosition-first progression for back thickness. Exercise guidePull-Up GuideFrom bodyweight reps to weighted pulls. Exercise guideRomanian Deadlift GuideHamstring progression on stretch and control. Exercise guideFront Squat GuideQuad strength gated by rack position. Exercise guideDip GuideBodyweight to weighted pressing progression. Exercise guideLat Pulldown GuideScalable vertical pulling for back width. Exercise guideHip Thrust GuideDirect glute loading with a clean lockout.

Program pages

Program guidePush Pull Legs Program GuideHigh-frequency split with visible progression rules. Program guideUpper Lower Program GuideFour-day structure with clean recovery math. Program guide5/3/1 Progression GuideWave-based progression for patient lifters. Program guideFull Body Program GuideHigh-frequency training with flexible structure. Program guideStrongLifts 5x5 GuideSimple linear barbell progression. Program guidenSuns 531 GuideHigh-volume, AMRAP-driven progression. Program guideGZCLP GuideTiered linear progression with graceful stalls. Program guidePHUL GuidePower and hypertrophy upper/lower split.