The FitnessVolt Autoregulated calculator below builds your full program from your lifts. Enter your maxes (or pull them from your saved profile), pick your units and rounding, and it generates every week, training day, and set with the exact weight and reps to use. No spreadsheet download required - the plan is generated live, right on this page.
FitnessVolt Autoregulated Program Generator
Enter your one-rep maxes to build your personalized program.
| Lift | Sets |
|---|---|
| × |
No lifts (rest or accessory day).
Week 1 - Intensity
| Lift | Sets |
|---|---|
| Squat | 275 lb× 3RPE 8.5 · 87.8%250 lb× 3RPE 7.5 · 79.4%250 lb× 3RPE 7.5 · 79.4% |
| Lift | Sets |
|---|---|
| Bench Press | 200 lb× 3RPE 8.5 · 87.8%180 lb× 3RPE 7.5 · 80%180 lb× 3RPE 7.5 · 80% |
| Lift | Sets |
|---|---|
| Deadlift | 355 lb× 3RPE 8.5 · 87.8%320 lb× 3RPE 7.5 · 79%320 lb× 3RPE 7.5 · 79% |
| Lift | Sets |
|---|---|
| Overhead Press | 120 lb× 3RPE 8.5 · 87.8%110 lb× 3RPE 7.5 · 81.5%110 lb× 3RPE 7.5 · 81.5% |
Week 2 - Volume
| Lift | Sets |
|---|---|
| Squat | 250 lb× 6RPE 8 · 78.6%230 lb× 6RPE 7 · 73%230 lb× 6RPE 7 · 73%230 lb× 6RPE 7 · 73% |
| Lift | Sets |
|---|---|
| Bench Press | 175 lb× 6RPE 8 · 78.6%160 lb× 6RPE 7 · 71.1%160 lb× 6RPE 7 · 71.1%160 lb× 6RPE 7 · 71.1% |
| Lift | Sets |
|---|---|
| Deadlift | 320 lb× 6RPE 8 · 78.6%295 lb× 6RPE 7 · 72.8%295 lb× 6RPE 7 · 72.8%295 lb× 6RPE 7 · 72.8% |
| Lift | Sets |
|---|---|
| Overhead Press | 105 lb× 6RPE 8 · 78.6%95 lb× 6RPE 7 · 70.4%95 lb× 6RPE 7 · 70.4%95 lb× 6RPE 7 · 70.4% |
Week 3 - Peak
| Lift | Sets |
|---|---|
| Squat | 290 lb× 2RPE 9 · 92.2%255 lb× 4RPE 8 · 81%255 lb× 4RPE 8 · 81% |
| Lift | Sets |
|---|---|
| Bench Press | 205 lb× 2RPE 9 · 92.2%180 lb× 4RPE 8 · 80%180 lb× 4RPE 8 · 80% |
| Lift | Sets |
|---|---|
| Deadlift | 375 lb× 2RPE 9 · 92.2%330 lb× 4RPE 8 · 81.5%330 lb× 4RPE 8 · 81.5% |
| Lift | Sets |
|---|---|
| Overhead Press | 125 lb× 2RPE 9 · 92.2%110 lb× 4RPE 8 · 81.5%110 lb× 4RPE 8 · 81.5% |
Week 4 - Deload
| Lift | Sets |
|---|---|
| Squat | 245 lb× 5RPE 6.5 · 77.4%220 lb× 5RPE 6 · 69.8% |
| Lift | Sets |
|---|---|
| Bench Press | 175 lb× 5RPE 6.5 · 77.4%160 lb× 5RPE 6 · 71.1% |
| Lift | Sets |
|---|---|
| Deadlift | 315 lb× 5RPE 6.5 · 77.4%285 lb× 5RPE 6 · 70.4% |
| Lift | Sets |
|---|---|
| Overhead Press | 105 lb× 5RPE 6.5 · 77.4%95 lb× 5RPE 6 · 70.4% |
Week 5 - Intensity
| Lift | Sets |
|---|---|
| Squat | 275 lb× 3RPE 8.5 · 87.8%250 lb× 3RPE 7.5 · 79.4%250 lb× 3RPE 7.5 · 79.4% |
| Lift | Sets |
|---|---|
| Bench Press | 200 lb× 3RPE 8.5 · 87.8%180 lb× 3RPE 7.5 · 80%180 lb× 3RPE 7.5 · 80% |
| Lift | Sets |
|---|---|
| Deadlift | 355 lb× 3RPE 8.5 · 87.8%320 lb× 3RPE 7.5 · 79%320 lb× 3RPE 7.5 · 79% |
| Lift | Sets |
|---|---|
| Overhead Press | 120 lb× 3RPE 8.5 · 87.8%110 lb× 3RPE 7.5 · 81.5%110 lb× 3RPE 7.5 · 81.5% |
Week 6 - Volume
| Lift | Sets |
|---|---|
| Squat | 250 lb× 6RPE 8 · 78.6%230 lb× 6RPE 7 · 73%230 lb× 6RPE 7 · 73%230 lb× 6RPE 7 · 73% |
| Lift | Sets |
|---|---|
| Bench Press | 175 lb× 6RPE 8 · 78.6%160 lb× 6RPE 7 · 71.1%160 lb× 6RPE 7 · 71.1%160 lb× 6RPE 7 · 71.1% |
| Lift | Sets |
|---|---|
| Deadlift | 320 lb× 6RPE 8 · 78.6%295 lb× 6RPE 7 · 72.8%295 lb× 6RPE 7 · 72.8%295 lb× 6RPE 7 · 72.8% |
| Lift | Sets |
|---|---|
| Overhead Press | 105 lb× 6RPE 8 · 78.6%95 lb× 6RPE 7 · 70.4%95 lb× 6RPE 7 · 70.4%95 lb× 6RPE 7 · 70.4% |
- Top sets are prescribed by TARGET RPE using the Tuchscherer RPE chart, not a fixed percentage. "Work up to RPE 8 for 5 reps" means add load until that set feels like an RPE 8 - the program adjusts to your daily readiness.
- Back-off sets are taken at a fixed drop below the top set, one RPE point easier, for repeatable volume.
- The template scales to your level (from your FitnessVolt Strength Score): Beginner/Novice run linear progression - chase the same RPE each week and the load climbs as you get stronger. Intermediate runs weekly undulation - an intensity week, a volume week, a peak week, then a deload. Advanced/Elite run a DUP/block: heavy, moderate, and light days in the same week, with RPE ramping 8 -> 8.5 -> 9 over three weeks before a deload.
- If you do not supply bodyweight and sex, the program defaults to the Intermediate (weekly undulating) template. Pass a "level" option to force a specific template.
- Autoregulation rule: if a prescribed top set comes in MORE than one RPE point easier than targeted, add load next session; if it comes in harder, hold or reduce. The plan shown assumes you hit the target RPE on schedule.
- Deload weeks (every 4th week) drop intensity to ~RPE 6.5 with reduced volume to dissipate fatigue before the next block.
- Template scaled to lifter level: Intermediate (WUD style).
What Is the FitnessVolt Autoregulated Program?
Our flagship adaptive program. Top sets are prescribed by target RPE (so loads adjust to how you feel each day), and the whole template is scaled to your strength level: beginners get linear progression, intermediates get weekly undulation, advanced lifters get a DUP/block structure.
The generator above projects the success path of the program: it assumes you hit the prescribed reps so you can see exactly how the weights climb. Every failure, deload, and progression rule is summarized in the "How to progress" notes under your generated plan, because those branches cannot be captured in a fixed week-by-week table.
Program Source
FitnessVolt original design, built on RPE_Calculator (Tuchscherer RPE chart) and RPE_Strength_Score (FitnessVolt Strength Score tiers).
Weights are projections based on the canonical program math. Adjust loads to your own recovery and progress; if a prescribed set is too heavy, follow the program's reset or rotation rule rather than grinding.
See where your maxes rank
Run the same squat, bench, and deadlift through the FitnessVolt Strength Score to get your percentile against millions of real lifters, from beginner to elite.