// Training
Training Tools & Exercise Guides
Free, evidence-based calculators and step-by-step exercise guides for training at home — bodyweight and dumbbells. Track your body composition, dial in your nutrition, and learn the form that makes every rep count.
Free Tools
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Training
Lean Body Mass Calculator
Track your muscle mass progress and understand your true body composition.
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Training
TDEE Calculator
Know your maintenance calories to fuel performance and plan your training diet.
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Training
Protein Intake Calculator
Fuel your training with the right protein target for your weight and goals.
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Training
Intermittent Fasting Calculator
Time your eating window around your workouts for better energy and recovery.
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Training
Workout Calorie Burn Calculator
Estimate the calories you burn for each workout type.
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Training
Body Transformation Predictor
Predict how long your body transformation will take.
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Training
One Rep Max Calculator
Estimate your one rep max and plan double progression for the dumbbells you own.
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Exercise Guides
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Workout
Dumbbell Shoulder Workout at Home
A complete at-home shoulder routine training all three deltoid heads — front, side, and rear — with sets, reps, order, and rest.
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Workout
Dumbbell Chest Workout at Home
A no-bench dumbbell chest workout with sets and reps by goal, a sample 3-day split, and how to progress.
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