Your heaviest set of 3 clean reps for each lift. The plan works out everything else from that, and a strength plan ends on a new 3-rep max, so you never have to lift a one-rep max. If you do not know your numbers, skip them: the plan then tells you how hard each set should feel, and you can add numbers later.

Each week has a percentage of your estimated max. A strength plan runs from 70% in week 1 to 90% in week 10, then a taper and a test week. Every week is set so your first set leaves at least one clean rep in reserve, and the plan tells you how many. Every load is rounded to plates you can actually put on the bar.

Each goal gets its own block. Strength: heavier weeks that build to a peak and a new max. Build muscle and recomposition: sets of ten, eight and six close to failure, more accessory work, no max test. Lose fat: the lifts stay heavy to keep your muscle, less accessory work, easy cardio after each session, no max test. General fitness: nothing above 82.5%, no max test, and a weekly activity target.

Your goal picks the block and the sessions. Loads come from your own maxes. Your years of lifting set how the weeks progress. A priority lift or muscle gets extra work. Shoulders, lower back or knees you tick are worked around with different exercises. Barbell only removes dumbbell, cable and machine work. A time limit trims accessories, never main lifts. Your day and your sleep set your calories and how much extra work you can recover from, and the cardio is the kind you chose.

The preview is free: your one-rep maxes, your IPF GL score, your calorie targets and all of week 1. The rest of the block is a one-time payment. There is no subscription and no account.

After payment your plan has its own private link. It is saved on the device you paid on, and you can copy it from the plan page. Bookmark it or send it to yourself.

Yes, for 7 days after purchase, as often as you like. After that the plan stays readable at its link.

Fitted to experience

Under a year of lifting, every percentage runs 2.5 points lower and the last attempt is 105%. With three years or more, main lifts get one extra set.

One-rep max, Epley

1RM = weight × (1 + reps ÷ 30)

IPF GL points, May 2020 coefficients

100 × total ÷ (A − B × exp(−C × bodyweight))

Resting energy, Mifflin-St Jeor

10 × kg + 6.25 × cm − 5 × age + 5 (men) or − 161 (women)

Yes. On your plan, tap Add to phone. It gets its own icon on your home screen and opens on today's session. A calendar lays out every session from the start date and training days you pick, shows what is done, and moves the rest back if you miss one. It works with no signal in the gym.

Choose No equipment. The block then progresses by harder bodyweight variations and fewer reps in reserve instead of heavier plates, and ends with max-rep retests.

The points system the International Powerlifting Federation uses to compare lifters of different bodyweights. The plan scores your squat, bench press and deadlift total with the federation's May 2020 coefficients.

Healthy people aged 16 and over who can already squat, bench press and deadlift with sound form. It is general training information, not medical advice. If you have an injury or a health condition, check with a doctor first.