Training Load Calculator | Adjust Your Workout Load With PLC

PLC · Adjust your training weight

Enter the results of your last set.

Weight used

Unit

Clean reps completed

Count only reps completed with good technique and no assistance. Stop the test at 40 reps if you reach that point.

Next set

Adjust to the weights available. If unsure, choose the lower option.

For your next set

Rest for 60–90 seconds between sets.
The target range is 8–10 clean reps. Keep your range of motion and pace consistent. During the test, stop when you cannot complete another clean rep, or at 40 reps.
Recalculate if needed using the actual weight and reps from your new set. Keep the same weight at 8–10 reps.
At 40 reps or more, repeat the test. After resting, increase the weight gradually while keeping the movement controlled. Then enter the weight you actually used and the new rep count.

Use PLC across your planned sets. The suggested weight is a guide to check against your actual performance.

Rounding: calculated weights up to 10 kg are rounded to the nearest kilogram; above 10 kg, to 2 kg steps; in lb, to 5 lb steps. Halfway values round down. At 8–10 reps, keep exactly the same weight.