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
+115kg
projected strength added over 12 weeks · 5 lifts
Biggest mover
Deadlift195 → 235 kg
+40kg
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
Day 1
Squat6×5@122.5kg, 1×5@142.5kg, 1×5+@162.5kgBarbell Bench Press6×5@90kg, 1×5@105kg, 1×5+@120kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Wed
Day 2
Deadlift6×5@150kg, 1×5@172.5kg, 1×5+@195kgOverhead Press6×5@62.5kg, 1×5@72.5kg, 1×5+@80kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Fri
Day 3
Barbell Bench Press6×5@90kg, 1×5@105kg, 1×5+@120kgSquat6×5@122.5kg, 1×5@142.5kg, 1×5+@162.5kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Week 2
Mon
Day 1
Squat1×3@132.5kg, 1×3@152.5kg, 1×3+@170kg, 5×5@132.5kgBarbell Bench Press1×3@97.5kg, 1×3@112.5kg, 1×3+@125kg, 5×5@97.5kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Wed
Day 2
Deadlift1×3@160kg, 1×3@185kg, 1×3+@207.5kg, 5×5@160kgOverhead Press1×3@67.5kg, 1×3@75kg, 1×3+@85kg, 5×5@67.5kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Fri
Day 3
Barbell Bench Press1×3@97.5kg, 1×3@112.5kg, 1×3+@125kg, 5×5@97.5kgSquat1×3@132.5kg, 1×3@152.5kg, 1×3+@170kg, 5×5@132.5kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Week 3
Mon
Day 1
Squat6×5@142.5kg, 1×3@162.5kg, 1×1+@180kgBarbell Bench Press6×5@105kg, 1×3@120kg, 1×1+@132.5kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Wed
Day 2
Deadlift6×5@172.5kg, 1×3@195kg, 1×1+@217.5kgOverhead Press6×5@72.5kg, 1×3@80kg, 1×1+@90kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Fri
Day 3
Barbell Bench Press6×5@105kg, 1×3@120kg, 1×1+@132.5kgSquat6×5@142.5kg, 1×3@162.5kg, 1×1+@180kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Week 4
Mon
Day 1
Squat6×5@130kg, 1×5@150kg, 1×5+@170kgBarbell Bench Press6×5@95kg, 1×5@110kg, 1×5+@122.5kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Wed
Day 2
Deadlift6×5@155kg, 1×5@180kg, 1×5+@205kgOverhead Press6×5@65kg, 1×5@75kg, 1×5+@85kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Fri
Day 3
Barbell Bench Press6×5@95kg, 1×5@110kg, 1×5+@122.5kgSquat6×5@130kg, 1×5@150kg, 1×5+@170kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Week 5
Mon
Day 1
Squat1×3@140kg, 1×3@160kg, 1×3+@180kg, 5×5@140kgBarbell Bench Press1×3@102.5kg, 1×3@115kg, 1×3+@130kg, 5×5@102.5kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Wed
Day 2
Deadlift1×3@167.5kg, 1×3@192.5kg, 1×3+@215kg, 5×5@167.5kgOverhead Press1×3@70kg, 1×3@80kg, 1×3+@90kg, 5×5@70kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Fri
Day 3
Barbell Bench Press1×3@102.5kg, 1×3@115kg, 1×3+@130kg, 5×5@102.5kgSquat1×3@140kg, 1×3@160kg, 1×3+@180kg, 5×5@140kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Week 6
Mon
Day 1
Squat6×5@150kg, 1×3@170kg, 1×1+@190kgBarbell Bench Press6×5@110kg, 1×3@122.5kg, 1×1+@137.5kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Wed
Day 2
Deadlift6×5@180kg, 1×3@205kg, 1×1+@227.5kgOverhead Press6×5@75kg, 1×3@85kg, 1×1+@95kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Fri
Day 3
Barbell Bench Press6×5@110kg, 1×3@122.5kg, 1×1+@137.5kgSquat6×5@150kg, 1×3@170kg, 1×1+@190kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Week 7
Mon
Day 1
Squat6×5@137.5kg, 1×5@157.5kg, 1×5+@177.5kgBarbell Bench Press6×5@97.5kg, 1×5@112.5kg, 1×5+@127.5kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Wed
Day 2
Deadlift6×5@162.5kg, 1×5@187.5kg, 1×5+@212.5kgOverhead Press6×5@67.5kg, 1×5@80kg, 1×5+@90kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Fri
Day 3
Barbell Bench Press6×5@97.5kg, 1×5@112.5kg, 1×5+@127.5kgSquat6×5@137.5kg, 1×5@157.5kg, 1×5+@177.5kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Week 8
Mon
Day 1
Squat1×3@147.5kg, 1×3@167.5kg, 1×3+@190kg, 5×5@147.5kgBarbell Bench Press1×3@105kg, 1×3@120kg, 1×3+@135kg, 5×5@105kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Wed
Day 2
Deadlift1×3@175kg, 1×3@200kg, 1×3+@225kg, 5×5@175kgOverhead Press1×3@72.5kg, 1×3@85kg, 1×3+@95kg, 5×5@72.5kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Fri
Day 3
Barbell Bench Press1×3@105kg, 1×3@120kg, 1×3+@135kg, 5×5@105kgSquat1×3@147.5kg, 1×3@167.5kg, 1×3+@190kg, 5×5@147.5kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Week 9
Mon
Day 1
Squat6×5@157.5kg, 1×3@177.5kg, 1×1+@200kgBarbell Bench Press6×5@112.5kg, 1×3@127.5kg, 1×1+@142.5kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Wed
Day 2
Deadlift6×5@187.5kg, 1×3@212.5kg, 1×1+@237.5kgOverhead Press6×5@80kg, 1×3@90kg, 1×1+@100kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Fri
Day 3
Barbell Bench Press6×5@112.5kg, 1×3@127.5kg, 1×1+@142.5kgSquat6×5@157.5kg, 1×3@177.5kg, 1×1+@200kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Week 10
Mon
Day 1
Overhead Press1×5@77.5kg, 1×5@87.5kg, 1×3@100kg, 1×5+@110kgSquat1×5@155kg, 1×5@175kg, 1×3@197.5kg, 1×5+@220kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Wed
Day 2
Barbell Bench Press1×5@107.5kg, 1×5@125kg, 1×3@140kg, 1×5+@155kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Fri
Day 3
Deadlift1×5@182.5kg, 1×5@207.5kg, 1×3@235kg, 1×5+@260kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Week 11
Mon
Day 1
Squat6×5@142.5kg, 1×5@165kg, 1×5+@187.5kgBarbell Bench Press6×5@100kg, 1×5@117.5kg, 1×5+@132.5kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Wed
Day 2
Deadlift6×5@170kg, 1×5@195kg, 1×5+@220kgOverhead Press6×5@72.5kg, 1×5@82.5kg, 1×5+@92.5kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Fri
Day 3
Barbell Bench Press6×5@100kg, 1×5@117.5kg, 1×5+@132.5kgSquat6×5@142.5kg, 1×5@165kg, 1×5+@187.5kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Week 12
Mon
Day 1
Squat1×3@155kg, 1×3@175kg, 1×3+@197.5kg, 5×5@155kgBarbell Bench Press1×3@107.5kg, 1×3@125kg, 1×3+@140kg, 5×5@107.5kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Wed
Day 2
Deadlift1×3@182.5kg, 1×3@207.5kg, 1×3+@235kg, 5×5@182.5kgOverhead Press1×3@77.5kg, 1×3@87.5kg, 1×3+@100kg, 5×5@77.5kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
Fri
Day 3
Barbell Bench Press1×3@107.5kg, 1×3@125kg, 1×3+@140kg, 5×5@107.5kgSquat1×3@155kg, 1×3@175kg, 1×3+@197.5kg, 5×5@155kgAssistance5×10@0kgAssistance5×10@0kgAssistance5×10@0kg
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