Weight Lifting Guides: Fundamentals & Programs

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Getting started

The complete beginner's guide — machines vs free weights, your first program, form rules that matter, and what to expect in month one.

The classic A/B barbell routine for beginners — squat, press, pull, three days a week, with a downloadable plan for the app.

Fundamentals

The one rule strength training can't work without — five ways to overload, when to add weight, and what to do when you stall.

Rate of Perceived Exertion, demystified — the full 1–10 scale, reps in reserve, and how to program effort instead of guessing.

Estimate your 1RM from any set with the Epley and Brzycki formulas, plus the percentage table for programming your lifts.

Why lifters who log outlift lifters who remember — what to track, what to skip, and the monthly review that keeps you honest.

Programs

Each program guide includes the full workouts and a CSV you can download and import into Herculog — Settings → Plans → Import Plans.

The complete PPL split guide — all three workouts, 3- and 6-day schedules, progression rules, and the downloadable plan.

Skip the templates — forge a custom plan in the browser and import it straight into the app. Free, no account.

The Iron Waits

Herculog turns these guides into practice — guided plans, fast logging, and strength charts that prove the work. Private, ad-free, on your device.