Calculator
Rest Period Recommender
Quick recommendation based on your training goal and experience, with the reason behind the range.
Rest Period Recommender
How long to rest between hard sets, by training goal and experience.
Recommended rest
Between hard sets
120–180 s
Long enough to repeat near-failure quality. Too short and metabolic fatigue caps load, blunting hypertrophy.
Read the article
The full explanation behind this calculator, with sources.
How long to rest between sets →Other calculators
Protein Calculator
Daily protein target with a meals breakdown.
TDEE & Calorie Calculator
Maintenance calories, plus cut and bulk targets.
One Rep Max Estimator
Estimate your 1RM and the full percentage table.
Weekly Volume Calculator
Weekly sets per muscle, scored against evidence ranges.
Workout Split Selector
A quiz that picks a split for your week.
Body Fat Estimator
Navy method body fat estimate.