Getting started
How to Start Lifting Weights
The complete beginner's guide — machines vs free weights, your first program, form rules that matter, and what to expect in month one.
ProgramsThe 3-Day Full-Body Workout Plan
The classic A/B barbell routine for beginners — squat, press, pull, three days a week, with a downloadable plan for the app.
Train smarter
Progressive Overload
The one rule strength training can't work without — five ways to overload, when to add weight, and what to do when you stall.
Training FundamentalsRPE Explained
Rate of Perceived Exertion, demystified — the full 1–10 scale, reps in reserve, and how to program effort instead of guessing.
Free CalculatorOne Rep Max Calculator
Estimate your 1RM from any set with the Epley and Brzycki formulas, plus the percentage table for programming your lifts.
Training FundamentalsHow to Track Your Workouts
Why lifters who log outlift lifters who remember — what to track, what to skip, and the monthly review that keeps you honest.
Ready-to-run programs
Each program guide includes the full workouts and a CSV you can download and import into Herculog — Settings → Plans → Import Plans.
Using the app
Everything Herculog does, explained screen by screen — from your first logged set to moving your data to a new phone.
Getting Started with Herculog
From install to your first logged set in under five minutes — the welcome screen, the five tabs, and where everything lands.
User GuideLogging Workouts
Master the Add form: autocomplete, history bubbles, RPE and warmup chips, back-logging past sessions, and editing entries.
User GuideThe Home Calendar & Summaries
Read the month view, day summaries, streaks, and stats — and turn any logged day into a reusable plan in one tap.
User GuideWorkout Plans: Create, Edit & Run
The full plan lifecycle — build one from scratch, run it set by set with checkboxes, adjust mid-workout, and progress weekly.
User GuideDiscover: Ready-Made Plans
Beginner to advanced programs shipped with the app — preview, add, set your working weights, and build a weekly split.
User GuideMetrics, Charts & PRs
Every chart and number explained — the muscle split radar, estimated 1RM, and how the personal record windows work.
User GuideBackup, Export & Import
Your data is local-only by design — export workouts and plans to CSV, import safely, and move everything to a new phone.
User GuideSettings & Support
Appearance, language, units, replaying the welcome screen, and where to get help or request a feature.
Quick reference
The whole app boiled down — a printable one-pager, and answers to the questions lifters ask most.
Quick-Start Cheat Sheet
Everything you need for your first session on one printable page — the five tabs, first-set walkthrough, PR alerts, and speed tips.
FAQ & GlossaryFAQ & Glossary
How 1RM is calculated, why warmups don't count, whether deleting a plan touches your history — plus a glossary of every term.
Free CalculatorsLifting Calculators
Plate loading, one-rep max, RPE loads, warmup ramps, and Wilks/DOTS scores — instant tools that run in your browser.
Reading done. Now lift.
Herculog turns these guides into practice — guided plans, fast logging, and strength charts that prove the work. Private, ad-free, on your device.