Uses three validated formulas (Epley, Brzycki, Lombardi) to estimate your one rep max from any set. Includes a complete training percentage breakdown for every rep range.
90–100% 1RM (1–3 reps): Maximum strength and neural adaptation.
75–85% 1RM (6–10 reps): Hypertrophy — optimal zone for muscle growth.
60–75% 1RM (10–15 reps): Muscular endurance and conditioning.
50–60% 1RM (15–20+ reps): Metabolic conditioning and technique practice.
These formulas are most accurate for 1–10 rep sets. Always warm up progressively before heavy lifts.