Program simulator
See where the program takes you, before you start it.
Pick a proven program, put in your own numbers, and watch the projections.
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02Where this takes you
+158kg
projected strength added over 12 weeks · 5 lifts
Biggest mover
Deadlift200 → 253 kg
+53kg
Projections assume you hit every prescribed session and make the program's standard progression. Real training is messier. That is what the app is for.
Week 1
Mon
Press
Overhead Press1×5@62.5kg, 1×5@72.5kg, 1×5+@80kgOverhead Press5×10@27.5kgAssistance5×10@0kg
Tue
Deadlift
Deadlift1×5@152.5kg, 1×5@177.5kg, 1×5+@200kgDeadlift5×10@70kgAssistance5×10@0kg
Thu
Bench Press
Barbell Bench Press1×5@95kg, 1×5@110kg, 1×5+@122.5kgBarbell Bench Press5×10@42.5kgAssistance5×10@0kg
Fri
Squat
Squat1×5@140kg, 1×5@162.5kg, 1×5+@182.5kgSquat5×10@65kgAssistance5×10@0kg
Week 2
Mon
Press
Overhead Press1×3@67.5kg, 1×3@75kg, 1×3+@85kgOverhead Press5×10@27.5kgAssistance5×10@0kg
Tue
Deadlift
Deadlift1×3@165kg, 1×3@187.5kg, 1×3+@212.5kgDeadlift5×10@70kgAssistance5×10@0kg
Thu
Bench Press
Barbell Bench Press1×3@102.5kg, 1×3@115kg, 1×3+@130kgBarbell Bench Press5×10@42.5kgAssistance5×10@0kg
Fri
Squat
Squat1×3@150kg, 1×3@172.5kg, 1×3+@192.5kgSquat5×10@65kgAssistance5×10@0kg
Week 3
Mon
Press
Overhead Press1×5@72.5kg, 1×3@80kg, 1×1+@90kgOverhead Press5×10@27.5kgAssistance5×10@0kg
Tue
Deadlift
Deadlift1×5@177.5kg, 1×3@200kg, 1×1+@222.5kgDeadlift5×10@70kgAssistance5×10@0kg
Thu
Bench Press
Barbell Bench Press1×5@110kg, 1×3@122.5kg, 1×1+@137.5kgBarbell Bench Press5×10@42.5kgAssistance5×10@0kg
Fri
Squat
Squat1×5@162.5kg, 1×3@182.5kg, 1×1+@205kgSquat5×10@65kgAssistance5×10@0kg
Week 4
Mon
Press
Overhead Press1×5@65kg, 1×5@75kg, 1×5+@85kgOverhead Press5×10@45kgAssistance5×10@0kg
Tue
Deadlift
Deadlift1×5@160kg, 1×5@185kg, 1×5+@207.5kgDeadlift5×10@110kgAssistance5×10@0kg
Thu
Bench Press
Barbell Bench Press1×5@97.5kg, 1×5@112.5kg, 1×5+@127.5kgBarbell Bench Press5×10@67.5kgAssistance5×10@0kg
Fri
Squat
Squat1×5@147.5kg, 1×5@170kg, 1×5+@192.5kgSquat5×10@102.5kgAssistance5×10@0kg
Week 5
Mon
Press
Overhead Press1×3@70kg, 1×3@80kg, 1×3+@90kgOverhead Press5×10@45kgAssistance5×10@0kg
Tue
Deadlift
Deadlift1×3@172.5kg, 1×3@195kg, 1×3+@220kgDeadlift5×10@110kgAssistance5×10@0kg
Thu
Bench Press
Barbell Bench Press1×3@105kg, 1×3@120kg, 1×3+@135kgBarbell Bench Press5×10@67.5kgAssistance5×10@0kg
Fri
Squat
Squat1×3@157.5kg, 1×3@180kg, 1×3+@202.5kgSquat5×10@102.5kgAssistance5×10@0kg
Week 6
Mon
Press
Overhead Press1×5@75kg, 1×3@85kg, 1×1+@95kgOverhead Press5×10@45kgAssistance5×10@0kg
Tue
Deadlift
Deadlift1×5@185kg, 1×3@207.5kg, 1×1+@232.5kgDeadlift5×10@110kgAssistance5×10@0kg
Thu
Bench Press
Barbell Bench Press1×5@112.5kg, 1×3@127.5kg, 1×1+@142.5kgBarbell Bench Press5×10@67.5kgAssistance5×10@0kg
Fri
Squat
Squat1×5@170kg, 1×3@192.5kg, 1×1+@215kgSquat5×10@102.5kgAssistance5×10@0kg
Week 7
Mon
Press
Overhead Press1×5@67.5kg, 1×5@80kg, 1×5+@90kgOverhead Press5×10@62.5kgAssistance5×10@0kg
Tue
Deadlift
Deadlift1×5@165kg, 1×5@192.5kg, 1×5+@217.5kgDeadlift5×10@152.5kgAssistance5×10@0kg
Thu
Bench Press
Barbell Bench Press1×5@100kg, 1×5@117.5kg, 1×5+@132.5kgBarbell Bench Press5×10@92.5kgAssistance5×10@0kg
Fri
Squat
Squat1×5@152.5kg, 1×5@177.5kg, 1×5+@200kgSquat5×10@140kgAssistance5×10@0kg
Week 8
Mon
Press
Overhead Press1×3@72.5kg, 1×3@85kg, 1×3+@95kgOverhead Press5×10@62.5kgAssistance5×10@0kg
Tue
Deadlift
Deadlift1×3@177.5kg, 1×3@205kg, 1×3+@230kgDeadlift5×10@152.5kgAssistance5×10@0kg
Thu
Bench Press
Barbell Bench Press1×3@107.5kg, 1×3@125kg, 1×3+@140kgBarbell Bench Press5×10@92.5kgAssistance5×10@0kg
Fri
Squat
Squat1×3@165kg, 1×3@187.5kg, 1×3+@212.5kgSquat5×10@140kgAssistance5×10@0kg
Week 9
Mon
Press
Overhead Press1×5@80kg, 1×3@90kg, 1×1+@100kgOverhead Press5×10@62.5kgAssistance5×10@0kg
Tue
Deadlift
Deadlift1×5@192.5kg, 1×3@217.5kg, 1×1+@242.5kgDeadlift5×10@152.5kgAssistance5×10@0kg
Thu
Bench Press
Barbell Bench Press1×5@117.5kg, 1×3@132.5kg, 1×1+@147.5kgBarbell Bench Press5×10@92.5kgAssistance5×10@0kg
Fri
Squat
Squat1×5@177.5kg, 1×3@200kg, 1×1+@222.5kgSquat5×10@140kgAssistance5×10@0kg
Week 10
Mon
Press
Overhead Press1×5@72.5kg, 1×5@82.5kg, 1×5+@92.5kgOverhead Press5×10@65kgAssistance5×10@0kg
Tue
Deadlift
Deadlift1×5@172.5kg, 1×5@200kg, 1×5+@225kgDeadlift5×10@160kgAssistance5×10@0kg
Thu
Bench Press
Barbell Bench Press1×5@105kg, 1×5@120kg, 1×5+@135kgBarbell Bench Press5×10@95kgAssistance5×10@0kg
Fri
Squat
Squat1×5@160kg, 1×5@185kg, 1×5+@207.5kgSquat5×10@147.5kgAssistance5×10@0kg
Week 11
Mon
Press
Overhead Press1×3@77.5kg, 1×3@87.5kg, 1×3+@100kgOverhead Press5×10@65kgAssistance5×10@0kg
Tue
Deadlift
Deadlift1×3@185kg, 1×3@212.5kg, 1×3+@237.5kgDeadlift5×10@160kgAssistance5×10@0kg
Thu
Bench Press
Barbell Bench Press1×3@112.5kg, 1×3@127.5kg, 1×3+@145kgBarbell Bench Press5×10@95kgAssistance5×10@0kg
Fri
Squat
Squat1×3@172.5kg, 1×3@195kg, 1×3+@220kgSquat5×10@147.5kgAssistance5×10@0kg
Week 12
Mon
Press
Overhead Press1×5@82.5kg, 1×3@92.5kg, 1×1+@105kgOverhead Press5×10@65kgAssistance5×10@0kg
Tue
Deadlift
Deadlift1×5@200kg, 1×3@225kg, 1×1+@252.5kgDeadlift5×10@160kgAssistance5×10@0kg
Thu
Bench Press
Barbell Bench Press1×5@120kg, 1×3@135kg, 1×1+@152.5kgBarbell Bench Press5×10@95kgAssistance5×10@0kg
Fri
Squat
Squat1×5@185kg, 1×3@207.5kg, 1×1+@232.5kgSquat5×10@147.5kgAssistance5×10@0kg
Like where that lands? Run it for real and log every session — or change it first, no account needed.