Paste your split. Get an honest grade.
We run your weekly programme through the same engine uppr uses: volume landmarks per muscle, training frequency, push/pull and quad/hamstring balance, movement coverage. Then we tell you exactly what's working and what to add. Takes ten seconds.
Analyse my workout Protein calculatorHow much protein do you actually need?
A number that fits your bodyweight, your goal, and how much you train, straight from the meta-analyses rather than a magazine. Plus how to spread it across the day.
Calculate my protein Creatine calculatorCreatine dosing, settled.
Your daily dose, whether a loading phase is worth it for you, and exactly when your muscles will be fully topped up. The most-researched supplement in sport, explained without the noise.
Work out my doseCalorie & macro targets · 1RM estimator
Same approach: every number traceable to the research, nothing hand-wavy. On the way.
The tools give you the numbers. The app does the work. It programmes your training, picks your weights, manages your RIR week to week, and adapts when life gets in the way.