Strength Calculator
One Rep Max Calculator
Estimate a training max from weight and reps, then check percentage ranges without testing a true max.
Open toolPhemilo Resources
Plan the session before you step onto the gym floor.
Estimate a training load, choose the next progression step, or read up on a lift. These guides and tools are free, work in the browser, and stay separate from your Phemilo training data.
Free Workout Tools
Quick checks for the decisions that come up before a workout. Your inputs stay in the browser and are not saved to Phemilo.
Progressive Overload
Progressive Overload Calculator
Use your current sets, reps, and load to choose a sensible target for the next session.
Open toolWorkout Guides
Straightforward articles for planning a session, logging it, and deciding what to change next.
Blog
Best Workout Tracker for Apple Watch: What Strength Lifters Need
What matters in an Apple Watch workout tracker for lifting: fast set logging, useful rest timers, iPhone planning, offline reliability, and progress review.
Apple Watch Training Apple Watch training
Read more
Guides
How to Track Strength Training on Apple Watch
A watch-first strength training workflow: plan before the session, log sets quickly from your wrist, and review the full workout later on iPhone.
Apple Watch Training Workout logging
Read more
Guides
Progressive Overload Guide for Strength Training
Progressive overload without forcing a max effort every session: repeat stable work, add one thing at a time, and use the last workout to choose the next target.
Progressive Overload Progressive overload
Read more
Apple Watch Training
Watch-first workflows for logging sets, using rest timers, and keeping the phone out of the way.
Blog
Best Workout Tracker for Apple Watch: What Strength Lifters Need
What matters in an Apple Watch workout tracker for lifting: fast set logging, useful rest timers, iPhone planning, offline reliability, and progress review.
Apple Watch Training Apple Watch training
Read more
Guides
How to Track Strength Training on Apple Watch
A watch-first strength training workflow: plan before the session, log sets quickly from your wrist, and review the full workout later on iPhone.
Apple Watch Training Workout logging
Read more
Progressive Overload
Rep ranges, load jumps, volume checks, and simple progression rules for strength training.
Guides
Progressive Overload Guide for Strength Training
Progressive overload without forcing a max effort every session: repeat stable work, add one thing at a time, and use the last workout to choose the next target.
Progressive Overload Progressive overload
Read more
Workout Plans
Upper Lower Workout Plan
A balanced upper lower workout plan for four-day training weeks, with exercise examples, progression rules, and Phemilo tracking notes.
Training Plans Training plans
Read more
Exercise Library
Exercise setup, programming examples, and simple ways to track the lift from week to week.
Exercise Library
Bench Press Exercise Guide
A bench press guide for setup, execution, programming ranges, progression, and tracking the lift across workouts in Phemilo.
Exercise Library Exercise library
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Training Plans
Weekly templates you can adapt to your schedule, equipment, and recovery.
Workout Plans
Push Pull Legs Workout Plan
A repeatable push pull legs plan with balanced pressing, pulling, leg work, progression rules, and simple Phemilo tracking notes.
Training Plans Training plans
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Workout Plans
Upper Lower Workout Plan
A balanced upper lower workout plan for four-day training weeks, with exercise examples, progression rules, and Phemilo tracking notes.
Training Plans Training plans
Read more
Ready to take the plan to the gym?
Build the workout on iPhone, log it from Apple Watch, and come back to the full session when you are done.
