Distribute strength-training working sets across practical rep ranges based on your selected objective, exercise types, weekly sets and session limits.
Locked sets are preserved. The remaining sets are distributed around the selected objective rather than treated as a universal optimum.
Strength programs often need multiple rep ranges because exercises differ in loading practicality, skill demands, fatigue cost and time efficiency. A heavy compound lift may occupy a different rep range from a machine or isolation movement without either being “wrong”.
The planner allocates the weekly working-set budget into four broad bands: 1–5, 6–10, 11–15 and 16–20 reps. These are deliberately wide planning bands. You can lock a number of sets into any band, and the tool distributes the rest around the selected objective.
A strength-emphasis plan receives more of its flexible sets in lower and moderate rep ranges. A hypertrophy-emphasis plan shifts more flexible sets into moderate and higher ranges. This is a planning heuristic, not a claim that one exact rep distribution is required for an outcome.
A percentage split across rep ranges does not tell you which exercise should receive those sets. Compound and isolation exercises can tolerate different practical loading strategies. Use the output to set a weekly distribution, then decide which exercises are technically and logistically suited to each range.
Evidence comparing different resistance-training loads shows that muscle growth can occur across a broad loading spectrum, while heavier loading tends to be more useful for strength outcomes. That is why the tool avoids declaring a single universal rep range.
No. It distributes working sets across broad rep ranges. It does not calculate a one-repetition maximum.
Yes. Enter those sets as locked and let the remaining sets be distributed.
Broad ranges are more useful for program planning than pretending a single exact rep number is universally meaningful.
No. Adaptation depends on many variables; the tool only controls the distribution variable you selected.
Yes. Rep-range planning can be applied to machines, free weights and bodyweight exercises, provided the chosen range is practical for the movement.
Change it when the training objective or program phase changes, not simply because the calendar changed.