SetLift Articles
Strength Training Guides
Straightforward guides to getting stronger: how to structure your training, how hard to push, when to back off, and how to track it all. Every research claim links to its source.
Photo: John Arano on Unsplash
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Programming · Start here
Push Pull Legs with Progressive Overload
Full 4-day and 6-day workouts and the rules for adding weight.
Programming
How to Track Training Volume to Break Plateaus
Count weekly hard sets per muscle and adjust them to break a plateau.
Effort
RPE and RIR Explained
Rate your sets honestly and pick the right weight with an interactive RPE chart.
Recovery
How to Program a Deload Week
When to deload, how to cut volume or intensity, and how to come back.
Tracking
Workout Tracking Spreadsheet: A Free Template vs. an App
A free strength log for Excel or Google Sheets, and when an app makes more sense.
Use
Free tools
No sign-up, and they work on your phone at the gym.
Calculator
1RM & Working Weight Calculator
Estimate your max from any set and get working weights from 50% to 95%, rounded to plates you can load.
Open the calculator →
Calculator
Barbell Plate Loading Calculator
Enter a target weight and see exactly which plates go on each side, with a loading diagram.
Open the calculator →
Interactive chart
RPE Chart
Find the percentage of your 1RM for any reps and RPE, or enter your max to see working weights.
Open the chart →
Free template
SetLift Strength Log spreadsheet
A free workout log for Excel or Google Sheets with automatic estimated 1RM, next-session weights, and a PR tracker.
Get the template →
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