Muscle-Specific Hypertrophy Method Calculator

Single-file offline HTML tool. Enter your 1–5RM test, optional back-off reps (default % based on bias), then next session enter reps achieved at the suggested training weight — that becomes your rep target.

Tip: This uses Epley 1RM estimate and your course’s default intensity table + a small adjustment from the endurance index (back-off reps ÷ test reps). You can override back-off % per exercise.

Global settings

Apply lower-body modifier? Yes No

Effort label (default for new rows) Very hard Hard Moderate Technique/Deload

Quick export

Export exercises CSV Autosaves locally

Back-off defaults (% of your test weight): High-rep (Comp U/L: 75/70, Iso 65), Balanced (80/75, 70), Strength (85/80, 75).

Volume planner (simple)

Workouts/week

Minutes/workout

Minutes per set (avg)

Weekly set capacity (est.)

This section is intentionally minimal. Use it to sanity-check if your planned weekly sets are realistic for your time.

Exercises

Add exercise Clear

Exercise	Muscle	Type	Status	Test wt	Test reps	Back-off bias	Region	Back-off % (auto)	Override %	Back-off wt	Back-off reps	Endurance idx	Rep range hint	Intensity %1RM	Train wt	Reps @ train wt	Target	Effort	RIR	Est reps to fail	Notes

Heuristic note: if back-off AMRAP is >20 reps, you’ll usually want to increase the back-off % next time (or cap reps). If it’s <6 on a compound or <8 on an isolation, decrease % next time.