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Workout Split Planner

Quick answer

Program your training with the Epley formula (1RM = weight × (1 + reps ÷ 30)), percentage tables of 65–95%, and volume tracking of sets × reps × weight for

Figures are estimates from this calculator’s standard formula — adjust the inputs in the tool below for your exact number.

How Does the Workout Split Planner Work?

The Workout Split Planner allows you to perform calculations quickly and easily. Simply enter the required values and click the calculate button to get instant results.

  1. 1

    Enter Values

    Provide your values in the fields shown.

  2. 2

    Adjust Settings

    Enter your body data and exercise goals.

  3. 3

    View Results

    Click the "Calculate" button to see the result instantly.

Use Cases

Tracking progress

Compare estimated values monthly instead of risky maxing

Autoregulation

Pair the numbers with RPE 7–9 to adjust daily readiness

Programming loads

Turn one hard set into a full percentage table

Common Mistakes

  • Adding ego weight to the formula output

  • Never retesting as strength changes

  • Estimating from sloppy high-rep sets where error exceeds 10%

FAQs

How often should I recalculate with the Workout Split Planner?

Every 4–6 weeks, or whenever your working weights climb 5 kg.

Why did my Workout Split Planner result drop suddenly?

Fatigue, poor sleep or a hot gym can cost 5–10% in a session — retest under normal conditions.

Can beginners use the Workout Split Planner?

Yes — start at 65–75% of the estimated value for the first 8 weeks while technique settles.

How accurate is the Workout Split Planner?

Estimates land within about 5% when you input clean sets of 3–6 reps; treat any single number as a range.

Related tools

Pick another tool to continue your calculation.

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