Tools
Quick, free tools to plan your training. Estimate maxes, generate warm-up sets, load plates, and take the guesswork out of programming.
Choose a practical workout split primarily from your available training days, then use goal, experience, equipment, and session length to interpret the fit.
Use it for: Choosing between full body, upper/lower, push/pull/legs, and five-day hybrid training
Open toolCompare weekly direct hard sets by muscle group against a transparent starting heuristic based on experience, goal, and recovery.
Use it for: Checking whether a workout split distributes direct hard sets across the major muscle groups
Open toolGenerate simple ramp-up sets from your working weight so heavy squats, presses, and pulls start with better preparation.
Use it for: Planning warm-up jumps before a heavy squat, bench, deadlift, row, or overhead press
Open toolCalculate which plates to load on each side of a barbell for common pound or kilogram plate sets.
Use it for: Loading a bar quickly when your program gives a target total weight
Open toolEstimate your one-rep max from any weight and rep count using the Epley and Brzycki formulas, then read a full percentage-of-1RM training table.
Use it for: Estimating strength from a hard set without testing a true max
Open toolStrength calculators are most helpful when they support a logged training plan. Use them to estimate sensible loads, plan warm-ups, and remove small bits of gym math, then record the weight you actually lifted.
Round loads to plates you can safely build, adjust for fatigue, and compare results against recent sessions. Kova pairs these tools with workout history so estimates, targets, and completed sets stay connected.
Pick the calculator that answers the decision in front of you. Estimate strength before choosing percentages, generate warm-ups before heavy work sets, and check plate loading when the target weight needs to become a real barbell.
For best results, keep inputs consistent from week to week: same units, same bar weight, comparable rep ranges, and the actual rounded load you used in the gym.
