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
+331kg
projected strength added over 12 weeks · 6 lifts
Biggest mover
Deadlift45 → 130 kg
+85kg
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
Workout A
Barbell Row2×5@45kg, 1×5+@45kgBarbell Bench Press2×5@45kg, 1×5+@45kgSquat2×5@45kg, 1×5+@45kg
Wed
Workout B
Chin-Up or Equivalent2×5@0kg, 1×5+@0kgOverhead Press2×5@45kg, 1×5+@45kgDeadlift2×5@45kg, 1×5+@45kg
Fri
Workout A
Barbell Row2×5@47.5kg, 1×5+@47.5kgBarbell Bench Press2×5@47.5kg, 1×5+@47.5kgSquat2×5@50kg, 1×5+@50kg
Week 2
Mon
Workout B
Chin-Up or Equivalent2×5@2.5kg, 1×5+@2.5kgOverhead Press2×5@47.5kg, 1×5+@47.5kgDeadlift2×5@50kg, 1×5+@50kg
Wed
Workout A
Barbell Row2×5@50kg, 1×5+@50kgBarbell Bench Press2×5@50kg, 1×5+@50kgSquat2×5@55kg, 1×5+@55kg
Fri
Workout B
Chin-Up or Equivalent2×5@5kg, 1×5+@5kgOverhead Press2×5@50kg, 1×5+@50kgDeadlift2×5@55kg, 1×5+@55kg
Week 3
Mon
Workout A
Barbell Row2×5@52.5kg, 1×5+@52.5kgBarbell Bench Press2×5@52.5kg, 1×5+@52.5kgSquat2×5@60kg, 1×5+@60kg
Wed
Workout B
Chin-Up or Equivalent2×5@7.5kg, 1×5+@7.5kgOverhead Press2×5@52.5kg, 1×5+@52.5kgDeadlift2×5@60kg, 1×5+@60kg
Fri
Workout A
Barbell Row2×5@55kg, 1×5+@55kgBarbell Bench Press2×5@55kg, 1×5+@55kgSquat2×5@65kg, 1×5+@65kg
Week 4
Mon
Workout B
Chin-Up or Equivalent2×5@10kg, 1×5+@10kgOverhead Press2×5@55kg, 1×5+@55kgDeadlift2×5@65kg, 1×5+@65kg
Wed
Workout A
Barbell Row2×5@57.5kg, 1×5+@57.5kgBarbell Bench Press2×5@57.5kg, 1×5+@57.5kgSquat2×5@70kg, 1×5+@70kg
Fri
Workout B
Chin-Up or Equivalent2×5@12.5kg, 1×5+@12.5kgOverhead Press2×5@57.5kg, 1×5+@57.5kgDeadlift2×5@70kg, 1×5+@70kg
Week 5
Mon
Workout A
Barbell Row2×5@60kg, 1×5+@60kgBarbell Bench Press2×5@60kg, 1×5+@60kgSquat2×5@75kg, 1×5+@75kg
Wed
Workout B
Chin-Up or Equivalent2×5@15kg, 1×5+@15kgOverhead Press2×5@60kg, 1×5+@60kgDeadlift2×5@75kg, 1×5+@75kg
Fri
Workout A
Barbell Row2×5@62.5kg, 1×5+@62.5kgBarbell Bench Press2×5@62.5kg, 1×5+@62.5kgSquat2×5@80kg, 1×5+@80kg
Week 6
Mon
Workout B
Chin-Up or Equivalent2×5@17.5kg, 1×5+@17.5kgOverhead Press2×5@62.5kg, 1×5+@62.5kgDeadlift2×5@80kg, 1×5+@80kg
Wed
Workout A
Barbell Row2×5@65kg, 1×5+@65kgBarbell Bench Press2×5@65kg, 1×5+@65kgSquat2×5@85kg, 1×5+@85kg
Fri
Workout B
Chin-Up or Equivalent2×5@20kg, 1×5+@20kgOverhead Press2×5@65kg, 1×5+@65kgDeadlift2×5@85kg, 1×5+@85kg
Week 7
Mon
Workout A
Barbell Row2×5@67.5kg, 1×5+@67.5kgBarbell Bench Press2×5@67.5kg, 1×5+@67.5kgSquat2×5@90kg, 1×5+@90kg
Wed
Workout B
Chin-Up or Equivalent2×5@22.5kg, 1×5+@22.5kgOverhead Press2×5@67.5kg, 1×5+@67.5kgDeadlift2×5@90kg, 1×5+@90kg
Fri
Workout A
Barbell Row2×5@70kg, 1×5+@70kgBarbell Bench Press2×5@70kg, 1×5+@70kgSquat2×5@95kg, 1×5+@95kg
Week 8
Mon
Workout B
Chin-Up or Equivalent2×5@25kg, 1×5+@25kgOverhead Press2×5@70kg, 1×5+@70kgDeadlift2×5@95kg, 1×5+@95kg
Wed
Workout A
Barbell Row2×5@72.5kg, 1×5+@72.5kgBarbell Bench Press2×5@72.5kg, 1×5+@72.5kgSquat2×5@100kg, 1×5+@100kg
Fri
Workout B
Chin-Up or Equivalent2×5@27.5kg, 1×5+@27.5kgOverhead Press2×5@72.5kg, 1×5+@72.5kgDeadlift2×5@100kg, 1×5+@100kg
Week 9
Mon
Workout A
Barbell Row2×5@75kg, 1×5+@75kgBarbell Bench Press2×5@75kg, 1×5+@75kgSquat2×5@105kg, 1×5+@105kg
Wed
Workout B
Chin-Up or Equivalent2×5@30kg, 1×5+@30kgOverhead Press2×5@75kg, 1×5+@75kgDeadlift2×5@105kg, 1×5+@105kg
Fri
Workout A
Barbell Row2×5@77.5kg, 1×5+@77.5kgBarbell Bench Press2×5@77.5kg, 1×5+@77.5kgSquat2×5@110kg, 1×5+@110kg
Week 10
Mon
Workout B
Chin-Up or Equivalent2×5@32.5kg, 1×5+@32.5kgOverhead Press2×5@77.5kg, 1×5+@77.5kgDeadlift2×5@110kg, 1×5+@110kg
Wed
Workout A
Barbell Row2×5@80kg, 1×5+@80kgBarbell Bench Press2×5@80kg, 1×5+@80kgSquat2×5@115kg, 1×5+@115kg
Fri
Workout B
Chin-Up or Equivalent2×5@35kg, 1×5+@35kgOverhead Press2×5@80kg, 1×5+@80kgDeadlift2×5@115kg, 1×5+@115kg
Week 11
Mon
Workout A
Barbell Row2×5@82.5kg, 1×5+@82.5kgBarbell Bench Press2×5@82.5kg, 1×5+@82.5kgSquat2×5@120kg, 1×5+@120kg
Wed
Workout B
Chin-Up or Equivalent2×5@37.5kg, 1×5+@37.5kgOverhead Press2×5@82.5kg, 1×5+@82.5kgDeadlift2×5@120kg, 1×5+@120kg
Fri
Workout A
Barbell Row2×5@85kg, 1×5+@85kgBarbell Bench Press2×5@85kg, 1×5+@85kgSquat2×5@125kg, 1×5+@125kg
Week 12
Mon
Workout B
Chin-Up or Equivalent2×5@40kg, 1×5+@40kgOverhead Press2×5@85kg, 1×5+@85kgDeadlift2×5@125kg, 1×5+@125kg
Wed
Workout A
Barbell Row2×5@87.5kg, 1×5+@87.5kgBarbell Bench Press2×5@87.5kg, 1×5+@87.5kgSquat2×5@130kg, 1×5+@130kg
Fri
Workout B
Chin-Up or Equivalent2×5@42.5kg, 1×5+@42.5kgOverhead Press2×5@87.5kg, 1×5+@87.5kgDeadlift2×5@130kg, 1×5+@130kg
Like where that lands? Run it for real and log every session — or change it first, no account needed.