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Ask us anything
Answers come from this site. A coach can always take over.
Automated, and it can be wrong. It cannot give medical or injury advice — for that, book a free consultation.
Free toolkit · No login required
Calculate, plan, train and eat — all the utilities TUF coaches actually use, in one place. Your numbers stay saved in this browser, so they are still here when you come back and they never leave your device.
Know your numbers before you pick a programme — takes under a minute.
Metric-driven inputs in a 3-column card grid. Base calculations stay free and instant; only the 7-day guide, PDF and grocery list sit behind the email capture — per blueprint's content-gating balance.
Maintenance → cut/bulk targets · Mifflin-St Jeor
Protein 2.2 g/kg · Fat 1.0 g/kg · Carbs fill remainder. Local-saved.
Gated deliverable: 7-day macro guide email → connects to ConvertKit/Stripe customer record.
Epley + Brzycki · percentile vs bodyweight
Based on Bench Press standards relative to bodyweight. Shareable graphic = gated conversion.
Tape-measure method + Fat-Free Mass Index
Navy tape method. For recomposition consult, book assessment — this is not medical advice.
Upsell: “Book a Body Recomp Consult” → free consult.
Registry equivalents with full method notes: Daily energy · One-rep max · Body composition · Heart-rate zones.
Visual, exploratory tools that keep users clicking across pages — an interactive SVG body diagram and a filterable card vault with 1-click printable sheets.
Tap a region → filtered exercises with cues
Pectoralis major
Barbell Bench Press
Barbell · Guided
Primary horizontal push — 3–5×5 strength
Push-Up (Weighted)
Bodyweight · Guided
Scalable chest + core
Dips
Parallel bars · Guided
Chest-biased dip, lean forward
Filterable deck — 1-click printable PDF
No-Eq Full Body A
18 minBeginnerno-equipment
Push-ups ×12, Squats ×20, Plank 40s, Lunges ×10/leg — 4 rounds
Dumbbell Upper Crush
22 minIntermediatedumbbell
Floor press ×10, Rows ×12, Push press ×8, Curls ×12 — 4 rounds
Core Ignition
12 minAll levelscore
Dead bug ×10, Side plank 30s, Hollow hold 20s, Reverse crunch ×15 — 3 rounds
Cardio EMOM 16
16 minIntermediatecardio
Min1 Burpees 12, Min2 Jump squats 18, Min3 Mountain climbers 30s, Min4 Rest
No-Eq Leg Burner
15 minBeginnerno-equipment
Glute bridges ×20, Split squats ×12/leg, Calf raises ×25, Wall sit 45s — 3 rounds
DB Full Body 3×
30 minAdvanceddumbbell
Goblet squat ×8, RDL ×10, Bench ×8, Row ×10 — 5 rounds
Core + Carry
14 minIntermediatecore
Farmer carry 40m, Hanging knee raise ×10, Pallof press ×12 — 4 rounds
Cardio Finisher
10 minAll levelscardio
Jump rope 60s, Rest 20s ×8 — Tabata style
Sheets link to routine templates below. Gated: full 30-day PDFs via email capture.
Battle-tested progression sheets · Notion / Sheets
Full Body 3× · Beginner
Beginner · strength + movement
Mon / Wed / Fri · Google Sheet
Upper / Lower 4× · Intermediate
Intermediate · hypertrophy
Upper · Lower · rest · repeat · Google Sheet · Notion
Push / Pull / Legs 6× · Advanced
Advanced · high frequency
P × P × L × P × P × L · Spreadsheet
Trek Prep 4× · All levels
Altitude & endurance · TUF specialty
2 strength + 1 hike + 1 mobility · Notion
The sheets are free — leave an address and a coach sends the one you asked for. The nine calculators need nothing at all.
Utilities for the actual gym or hill session — the reason to bookmark and return. Browser timer with Web Audio beeps, plus an instant meal framework from a calorie target.
Tabata 20/10 · EMOM · Hill repeats · Custom
Get ready round 1 of 8
0:10
Presets
Or set your own
Total session 7:50. The screen is kept awake while it runs where the browser allows it, and the countdown stays correct if you pocket the phone.
Target kcal + diet → 3 meals + snack
Framework only — individual needs vary.
210 kcal under — add fruit / oil · Shuffle for variety.
Gated: automated grocery list + 7-day plan via email. Not medical advice.
Built for the days these actually get used on — a trek you are training for, a route you are timing.
What the trek asks against what you are doing now — the gap, named, and the weeks to close it.
Open →Naismith's rule, corrected for descent, pack and the stops nobody plans for.
Open →Daily calories + diet → 3 meals + snack framework, with method notes and protein rows.
Open →30 minutes, free, in person or online — leave with a straight answer about what actually works for you.
Book a free consultationFree 30 minutes, no obligation.
Your numbers are saved in this browser
TDEE, macros and 1RM percentiles stay here as you work — nothing to sign up for. Want them turned into a week of training? Each calculator can email you its result with what to do about it.