APEX KINESIOLOGY

42 Interactive Explainers
True RIR-Adjusted 1RM BENCH PRESS
118.5 kg

8-Rep Hypertrophy Load: 92.5 kg

Your true maximum 1-rep strength factoring in how many extra reps you had left in the tank (RIR).
Allometric DOTS Score INTERMEDIATE+
328.4 pts

SBD Total: 465.0 kg (5.47x LBM)

Compares your pound-for-pound strength fairly against lifters of all body weights and heights.
Structural Symmetry BALANCED
92% Index

Priority Focus: Overhead Press

Checks if your Squat, Bench, Deadlift, and Overhead Press are balanced to protect your joints from injury.
Weekly Volume Load MAV SWEET SPOT
108 Hard Sets/wk

Systemic MRV Cap: 132 Sets/wk

Total weekly working sets across your body compared against your calorie phase's recovery limit.
Wk 8 Projected 1RM
123.5 kg

+5.0 kg (+4.2%) Post-Deload

Expected strength gain at the end of an 8-week progressive overload block (7 weeks build + 1 week deload).

I. RIR-Adjusted 1RM & Plate Loader Studio

RPE / RIR CALIBRATED
kg
2. Reps Completed 6 Reps
1 (Max) 5 (Strength) 10 (Hypertrophy) 15
3. Effort (RIR / RPE) 1.5 RIR (RPE 8.5)
0 RIR (Fail) 2 RIR (RPE 8) 4 RIR (Easy)
5-Formula RIR-Adjusted 1RM Consensus Effective Failure Reps: 7.5
EPLEY
118.8
BRZYCKI
116.5
MAYHEW
119.4
WATHAN
119.1
LOMBARDI
116.2
Olympic Barbell Plate Loader (Per Side) Bar: 20 kg + 37.5 kg/side

Per Side: 1Γ—25kg + 1Γ—10kg + 1Γ—2.5kg

II. Big-4 Strength Standards & Ratios

DOTS & RATIO AUDIT

Enter your estimated 1-Rep Maxes across the 4 foundational compound movements to audit your Allometric DOTS Score and Structural Joint Symmetry:

1. Back Squat 1RM
1.82x BW (Adv)
2. Bench Press 1RM
1.39x BW (Int+)
3. Deadlift 1RM
2.25x BW (Adv)
4. Overhead Press 1RM
0.88x BW (Int+)

III. Precision Rep-Max & RPE/RIR Working Load Matrix

Click any cell to load that exact working weight onto the Olympic Barbell Plate Visualizer on the left

Tap Any Weight to Load Bar
TARGET REPS TRAINING ZONE RPE 10 (0 RIR Fail) RPE 9 (1 RIR Reserve) β˜… RPE 8 (2 RIR Optimal) RPE 7 (3 RIR Intro/Speed)
For 85% of your muscle-building sets, train in the green column (β˜… RPE 8 / 2 RIR)β€”stopping 2 reps short of failure builds maximum muscle with half the joint fatigue!

IV. Hypertrophy Volume Landmark Architect (MEV / MAV / MRV)

Audits your Weekly Hard Sets per muscle group against your Calorie Phase & Sleep Recovery Ceiling

Calorie Phase
MV (4–6 sets)
Maintenance Floor
MEV (8–10 sets)
Minimum Growth Trigger
β˜… MAV (12–18 sets)
Optimal Hypertrophy Zone
MRV (20+ sets)
Overreaching / Junk Vol

V. 8-Week Progressive Overload Mesocycle & Split Architect

Maps your exact weekly working weight, set volume ramp (from MEV to MRV), and RIR effort taper across an 8-week hypertrophy & strength block.

Training Split
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