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.
Pick a program
02Where this takes you
+248kg
projected strength added over 12 weeks · 4 lifts
Biggest mover
Squat100 → 210 kg
+110kg
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
Bench & Squat
Bench Press2×5@65kg, 1×5+@65kgSquat2×5@95kg, 1×5+@95kg
Wed
Press & Deadlift
Overhead Press2×5@45kg, 1×5+@45kgDeadlift1×5+@135kg
Fri
Bench & Squat
Bench Press2×5@67.5kg, 1×5+@67.5kgSquat2×5@100kg, 1×5+@100kg
Week 2
Mon
Press & Squat
Overhead Press2×5@47.5kg, 1×5+@47.5kgSquat2×5@105kg, 1×5+@105kg
Wed
Bench & Deadlift
Bench Press2×5@70kg, 1×5+@70kgDeadlift1×5+@140kg
Fri
Press & Squat
Overhead Press2×5@50kg, 1×5+@50kgSquat2×5@110kg, 1×5+@110kg
Week 3
Mon
Bench & Squat
Bench Press2×5@72.5kg, 1×5+@72.5kgSquat2×5@115kg, 1×5+@115kg
Wed
Press & Deadlift
Overhead Press2×5@52.5kg, 1×5+@52.5kgDeadlift1×5+@145kg
Fri
Bench & Squat
Bench Press2×5@75kg, 1×5+@75kgSquat2×5@120kg, 1×5+@120kg
Week 4
Mon
Press & Squat
Overhead Press2×5@55kg, 1×5+@55kgSquat2×5@125kg, 1×5+@125kg
Wed
Bench & Deadlift
Bench Press2×5@77.5kg, 1×5+@77.5kgDeadlift1×5+@150kg
Fri
Press & Squat
Overhead Press2×5@57.5kg, 1×5+@57.5kgSquat2×5@130kg, 1×5+@130kg
Week 5
Mon
Bench & Squat
Bench Press2×5@80kg, 1×5+@80kgSquat2×5@135kg, 1×5+@135kg
Wed
Press & Deadlift
Overhead Press2×5@60kg, 1×5+@60kgDeadlift1×5+@155kg
Fri
Bench & Squat
Bench Press2×5@82.5kg, 1×5+@82.5kgSquat2×5@140kg, 1×5+@140kg
Week 6
Mon
Press & Squat
Overhead Press2×5@62.5kg, 1×5+@62.5kgSquat2×5@145kg, 1×5+@145kg
Wed
Bench & Deadlift
Bench Press2×5@85kg, 1×5+@85kgDeadlift1×5+@160kg
Fri
Press & Squat
Overhead Press2×5@65kg, 1×5+@65kgSquat2×5@150kg, 1×5+@150kg
Week 7
Mon
Bench & Squat
Bench Press2×5@87.5kg, 1×5+@87.5kgSquat2×5@155kg, 1×5+@155kg
Wed
Press & Deadlift
Overhead Press2×5@67.5kg, 1×5+@67.5kgDeadlift1×5+@165kg
Fri
Bench & Squat
Bench Press2×5@90kg, 1×5+@90kgSquat2×5@160kg, 1×5+@160kg
Week 8
Mon
Press & Squat
Overhead Press2×5@70kg, 1×5+@70kgSquat2×5@165kg, 1×5+@165kg
Wed
Bench & Deadlift
Bench Press2×5@92.5kg, 1×5+@92.5kgDeadlift1×5+@170kg
Fri
Press & Squat
Overhead Press2×5@72.5kg, 1×5+@72.5kgSquat2×5@170kg, 1×5+@170kg
Week 9
Mon
Bench & Squat
Bench Press2×5@95kg, 1×5+@95kgSquat2×5@175kg, 1×5+@175kg
Wed
Press & Deadlift
Overhead Press2×5@75kg, 1×5+@75kgDeadlift1×5+@175kg
Fri
Bench & Squat
Bench Press2×5@97.5kg, 1×5+@97.5kgSquat2×5@180kg, 1×5+@180kg
Week 10
Mon
Press & Squat
Overhead Press2×5@77.5kg, 1×5+@77.5kgSquat2×5@185kg, 1×5+@185kg
Wed
Bench & Deadlift
Bench Press2×5@100kg, 1×5+@100kgDeadlift1×5+@180kg
Fri
Press & Squat
Overhead Press2×5@80kg, 1×5+@80kgSquat2×5@190kg, 1×5+@190kg
Week 11
Mon
Bench & Squat
Bench Press2×5@102.5kg, 1×5+@102.5kgSquat2×5@195kg, 1×5+@195kg
Wed
Press & Deadlift
Overhead Press2×5@82.5kg, 1×5+@82.5kgDeadlift1×5+@185kg
Fri
Bench & Squat
Bench Press2×5@105kg, 1×5+@105kgSquat2×5@200kg, 1×5+@200kg
Week 12
Mon
Press & Squat
Overhead Press2×5@85kg, 1×5+@85kgSquat2×5@205kg, 1×5+@205kg
Wed
Bench & Deadlift
Bench Press2×5@107.5kg, 1×5+@107.5kgDeadlift1×5+@190kg
Fri
Press & Squat
Overhead Press2×5@87.5kg, 1×5+@87.5kgSquat2×5@210kg, 1×5+@210kg
Like where that lands? Run it for real and log every session — or change it first, no account needed.