This is beta version of the workout recommendation calculaltor, so please take the results with a grain of salt.

Please select your gender, the body weight that is the closest to your body weight, and a strength number that is closest to your current 1 rep max strength. If you are somewhere in between, just see what recommendations the calculator gives you, and use that as a starting point. It’s better to error on the lower side, and then slowly increase volume over time.