PowerHouseATX

Workout Calculator

Evidence-Based Muscle Building

🚀 First-Time Quick-Start Guide

  1. Set volume landmarks → open "Program Setup" section below
  2. Track daily volume → use "Daily Volume" for each muscle group
  3. Log a workout → use "Set Feedback" after each exercise
  4. End of week → tick "Last workout" & review Weekly analysis
  5. Start next week → follow the new RIR target

Current Training Status

1
Week
4
Meso Length
1
Block
4.5
Target RIR
Accumulation
Phase

Weekly Volume by Muscle

Daily Training ▼

Use during or right after your workout

Set Feedback (RP Algorithms)

Click to edit inline
Rate your workout quality factors (0=poor, 3=excellent)
0=None, 1=Mild, 2=Moderate, 3=High
0=None, 1=Mild, 2=Moderate, 3=Pain
Strength performance vs recent sessions

Effort Validation

How many more reps could you have done? (Target: 4.5)

Weekly Planning ▼

End-of-week review and next week setup

Deload Analysis

🤖 Auto-Volume Progression

Automatically progress all muscles based on weekly feedback. System starts each muscle at MEV and adds +1-2 sets per week based on recovery indicators.

Progression Logic:

  • Start: All muscles begin at MEV
  • +1 set: Good recovery (soreness ≤1, performance ≥0)
  • +2 sets: At MEV or low stimulus (≤3)
  • Hold volume: At MRV or fatigue present
  • Deload: Most muscles at MRV

Frequency Optimization

Program Setup ▼

Configure volume landmarks and training blocks

Volume Landmarks (RP Method)

Minimum to maintain muscle
Minimum for growth
Best volume for adaptation
Maximum you can recover from

Mesocycle Setup

Typical range: 3-6 weeks

RIR Schedule & Load Feedback

Standard progression: 4-6 weeks

Weekly Load Adjustments

Uncheck to manually input RIR values

Next Week Progression

RIR Schedule System:
• Automatically progresses RIR targets weekly: [3, 2, 1, 0]
• Processes feedback to adjust training loads (-15% to +15%)
• Provides next week progression recommendations
• Integrates with auto-progression system

Advanced Intelligence ▼

AI-powered training optimization and live performance monitoring

🔴 Live Performance Monitor

Real-time feedback during training sessions with automatic performance analysis and next-set recommendations.

🧠 Training Intelligence Hub

Unified intelligence system that coordinates machine learning analytics, smart exercise selection, and performance optimization.

⚙️ System Status

❌ Analytics
✅ Exercise AI
✅ Live Monitor
✅ Intelligence Hub

📊 Predictive Analytics

Machine learning powered insights for volume optimization, deload prediction, and plateau detection.

📊 Analytics Requirements:
• Minimum 4 weeks of training data needed
• System learns from your session feedback
• More data = Better predictions
• Auto-enabled when sufficient data available

🏋️ Smart Program Generator

AI-powered weekly program generation based on your preferences, equipment, and current fatigue levels.

⚡ Performance Monitor

Real-time performance monitoring, optimization analytics, and system health tracking for optimal app performance.

💾 Data Export & Backup

Export your training data, create backups, and manage data in multiple formats for analysis and portability.

💬 Feedback & Analytics

Share feedback, track usage analytics, and help improve the training system through smart data collection.