Calculation of sets in basic exercises

Author: Timko Ilya - master of the whole project and fitness trainer.
2013-06-14

Here you can calculate working sets for basic exercises. These include the bench press, deadlift, and squats with a barbell on the shoulders. The calculation is conducted over 10 weeks. This, in my opinion, is a standard size for a mesocycle (medium training cycle).

You do not necessarily need to know your maximum weight for one repetition. The program will calculate it for you. However, ideally, it is advisable to specify it. This will make calculations more accurate. By the way, only working sets are specified. You choose the warm-up yourself. I also want to mention that the main goal of this program is to increase strength indicators in the exercise you choose. Best regards, Timko Ilya.

P. S. Don't forget to periodically save your data to the server (the gear icon at the top of the screen). This way, you can recover them if they happen to be lost or upload them to another device.

Exercise:
Bench press Squats Deadlift
Current result:
kg for   1 2 3 4 5 6 7 8 9 10 reps
Training experience:
Beginner Less than a year Year and more
Doing the exercise:
Once every 2 weeks Once a week 2 times a week
To calculate

1. Individual selection of exercise complexes
2. Determination of strength training level
3. Weight selection calculator for strength exercises
4. What exercises are considered foundational?
5. The foundation in bodybuilding: why is it important to do?