Plan your strength training with precision using our free calculators for the most effective powerlifting programs
Plan your 13-week Smolov squat progression with this calculator. Input your current 1RM and target gain to get a complete program with weights for each workout.
Use CalculatorCalculate your complete 4-week 5/3/1 training cycle for all four main lifts. Input your 1RMs and get weights for each workout plus accessory templates.
Use CalculatorGenerate your high-volume linear progression program based on 5/3/1 principles. Calculate T1 and T2 weights for all program variants.
Use CalculatorCalculate your working weights for your lifts. Input your 1RMs and get weights for each excercise. Plus, use the reverse calculation to estimate your 1RM from your latest set.
Use CalculatorEstimate your one-rep max based on your rep work. Calculate percentages for programming, compare different formulas, and check strength standards.
Use CalculatorTrack and optimize your training volume for better results. Calculate volume load, sets per muscle group, and create balanced weekly training plans.
Use CalculatorAll weights are calculated with precise percentages and rounded to your preferred increment for real-world application.
Take your training plan to the gym with our fully responsive design that works perfectly on all devices.
Explore different assistance templates and program variations to customize your training approach.
Selecting the optimal strength program depends on your training experience, goals, and recovery capacity. Our calculators support two of the most proven strength methodologies in powerlifting:
The Smolov program is renowned for producing dramatic squat strength increases in a short time frame. This Russian program features extremely high volume and frequency, making it appropriate for intermediate to advanced lifters focusing specifically on squat improvement. Consider Smolov when:
Jim Wendler's 5/3/1 is designed for consistent, sustainable progress across all major lifts. Its submaximal approach and flexible assistance work make it suitable for lifters at nearly all experience levels. 5/3/1 is ideal when:
| Feature | Smolov | 5/3/1 | nSuns |
|---|---|---|---|
| Primary focus | Squat only | All four main lifts | All four main lifts |
| Training frequency | Very high (4x/week for one lift) | Moderate (each lift 1x/week) | High (each lift 1-2x/week) |
| Volume | Extremely high | Moderate, customizable | Very high (9 sets per main lift) |
| Duration | Fixed (13 weeks) | Ongoing, 4-week cycles | Ongoing, weekly progression |
| Recovery demands | Very high | Moderate | High to very high |
| Suitable experience level | Intermediate to advanced | Beginner to advanced | Late novice to intermediate |
| Progression model | Fixed cycle progression | Monthly progression | Weekly linear progression |