This page features free training tools that you can use to implement into your own training programs. If you’d like assistance on how to set up your own training program, feel free to check out my Training Program Template featured on this page!

Table of Contents

RPE Calculator

This tool allows you to input your estimated (or confirmed) One Rep Max for any lift. Then, it creates a table showing the approximate weights that would be in the descending order of your Rate of Perceived Exertion. Keep in mind that this table is a guide, and your real world numbers may fluctuate depending on your strengths, weaknesses, and skill level. This tool currently only functions in US standard Pounds. Soon, it will function in both pounds and kilograms!

Percentage Calculator

This calculator allows you to input your One Rep Max, and then find the appropriate percentage of that one rep max using intervals of 5 percent. This calculator can use pounds or kilograms!

Dots Calculator

This calculator calculates your DOTS score based on your Powerlifting Total. This is your Squat, Bench, and Deadlift. “The Big Three” in lifting. This score is used by powerlifters very often, and also by many powerlifting federations.

One Rep Max Calculator

This calculator provides an estimate for your One-Rep Max, based on the numbers you input for a weight that you lifted, and the amount of reps you lifted that weight for. Keep in mind, this calculator may not be 100% accurate, based on your own experience level, physiology, and other underlying factors. This calculator is also more accurate when using rep ranges of 2-5 reps, as opposed to 6+ reps. This calculator also shows you percentages, like the Percentage Calculator above.

Training Template

This Excel Spreadsheet makes it easy for you to fill in the blank, and write out your own training programs. This spreadsheet currently has rows for up to 4 exercises per day, over the course of 8 weeks of training. It is organized by day, and week. However, you can customize this however you see fit to include more weeks for a longer program, or more exercises by simply inserting more rows/columns where they are needed.