BROTISTIC

One rep max + the full rep-max table, plate loading per row.

The 3-week intensity block, every set drawn as the bar you'll load.

The full 4-week Wendler cycle, AMRAP sets and plate loading.

Starting weights to the full 4-day week, T1/T2/T3 and stages.

The full T1 and T2 set wave with AMRAP sets flagged.

Volume, recovery and intensity days from your 5-rep max.

The A/B workouts with the 2×5, 1×5+ AMRAP scheme.

Any target weight, drawn as the exact plates to load per side.

Estimate your one-rep bench from any set.

Estimate your one-rep squat from any set.

Estimate your one-rep deadlift from any set.

Score your powerlifting total across bodyweights.

Estimate your one-rep overhead press from any set.

Ramped warmup sets up to your working weight, drawn on the bar.

Convert between RPE, reps, % of 1RM and weight, both ways.

The A/B novice linear progression, every set drawn as the bar.

The 5×5 A/B novice program with barbell row, every set drawn as the bar.

The intermediate ramped 5×5, Monday volume to a Friday top-set PR.

PHUL — Power Hypertrophy Upper Lower — laid out in full: the four sessions, every exercise and rep range, how to progress, and how it stacks up against PHAT.

Why you don't need to grind out a one-rep max to know your numbers, and how to read an estimate honestly.

The push pull legs routine in full — a solid 6-day PPL split, every exercise and rep range, how to progress, and how it compares to a bro split.