Mesolab › Tools
Free lifting calculators
Five free tools for lifters who train for muscle: an RIR calculator, a 1RM calculator, a weekly sets per muscle check, a mesocycle generator and a lift forecast. No signup; they default to lbs.
- RIR calculatorEnter weight, reps and reps in reserve (or RPE) to estimate your 1RM and the weight for your next set.Use the RIR calculator →
- 1RM calculatorEstimate your one rep max from one set, with a percentage chart and a rep chart.Use the 1RM calculator →
- Sets per muscle calculatorEnter your weekly sets and see where each of 14 muscles sits against MEV, MAV and MRV.Check your weekly sets →
- Mesocycle generatorPick a goal, 2 to 6 days and up to three focus muscles for a 6-week hypertrophy program with a deload.Generate a mesocycle →
- Lift ForecastOne set and your training age in, a dated range for the same lift in 6, 12 or 24 weeks out.Forecast a lift →
Guides behind the numbers
- What does RIR mean?Reps in reserve, the 0 to 4+ scale, how to estimate it honestly and the 1 to 3 RIR range for hypertrophy.
- How a mesocycle is plannedTraining days, weekly sets per muscle against MEV, MAV and MRV, progression and the deload.
- How suggested weights use your historyWeek one from your saved 1RM; after that, your most recent comparable session, rounded to plates you can load.
- What is a workout map?The receipt-style card Mesolab makes when you finish a workout, and what it counts.
Take the numbers into your training
Mesolab plans the block, suggests a weight for every set and logs weight, reps and RIR. Free to download; your first completed workout is free. iPhone, iOS 26 or later.