Health & Fitness Tools

🇩🇪

Training

German Volume Training

10×10 program with proper loading and rest periods.

📐

Strength

5/3/1 Calculator

Calculate Wendler 5/3/1 training maxes and weekly percentages.

🇷🇺

Strength

Smolov Squat Calculator

Calculate loads for the Smolov squat specialization program.

💪

Training

Hypertrophy Rep Range Guide

Optimal rep ranges for each muscle group based on research.

📅

Training

Frequency Optimizer

Find optimal training frequency for each muscle group.

📉

Recovery

Fatigue Index Score

Multi-factor fatigue assessment for training load management.

🧹

Recovery

Foam Rolling Guide

Complete foam rolling routine by body region with timing.

⚡

Recovery

Nerve Mobilization Guide

Nerve gliding exercises for common compression syndromes.

😬

Recovery

TMJ Assessment

Jaw tension self-assessment and relief exercises.

🎯

Strength

PR Attempt Planner

Plan your peaking week for a new personal record attempt.

✊

Strength

Grip Training Program

Progressive grip training program for deadlifts and carries.

🏋️‍♀️

Strength

Power Clean Readiness

Mobility and strength prerequisites for power cleans.

🍞

Nutrition

Daily Carb Calculator

Calculate carb needs based on training volume and goals.

🥑

Nutrition

Daily Fat Calculator

Calculate fat needs for hormones, satiety, and performance.

⏰

Nutrition

Eating Window Optimizer

Optimize your daily eating window for circadian health.

🧑‍🏫

Psychology

Do I Need a Coach?

Self-assessment to determine if hiring a coach would benefit you.

🌿

Recovery

Rest Day Activity Guide

Active recovery options ranked by recovery benefit.

🌍

Training

Travel Fitness Plan

Maintain fitness while traveling with equipment-free options.

📆

Training

Age-Adapted Training Guide

Training adjustments for each decade: 20s through 70s.

⚖️

Training

Exercise Risk-Benefit Matrix

Evaluate exercises by benefit-to-risk ratio for your goals.

🦠

Supplements

Probiotic Strain Guide

Match probiotic strains to specific health goals.

🌿

Supplements

Adaptogen Guide

Compare adaptogenic herbs by evidence and best use.

⚠️

Supplements

Supplement Interaction Checker

Check for common supplement-supplement and supplement-drug interactions.

❤️

Biomarkers

Lipid Goal Calculator

Personalized ApoB and LDL-C targets based on risk factors.