AI-powered powerlifting coach
Your AI-powered powerlifting coach for planning, logging and answers about your training.
Your coach uses recent training data to answer your questions.
Free during early access. No card required.
Daily Undulating (DUP) · Week 1 of 12
Sun
130 kg
Mon
90 kg
Wed
165 kg
Fri
77.5 kg
Day 1
Sun · Aug 9
Day 1 · Sun, Aug 9
PlannedWork up to a top set of 5 at RPE 8.
Backoff sets at ~90% of top set.
Moderate volume bench.
Barbell Squat (Top Set)
1 × 5 · 130 kg · RPE 8
Work up to a top set of 5 at RPE 8.
Barbell Squat (Backoff)
3 × 5 · 117.5 kg · RPE 6
Backoff sets at ~90% of top set.
Bench Press (Volume)
4 × 6 · 82.5 kg · RPE 7
Moderate volume bench.
+ 3 accessories
How it works
Answer a few questions. Get your training plan.
Seven questions about you. Your bests, bodyweight, training days, and available time are enough to write the program.
What you tell it
- Age
- 28
- Bodyweight
- 82 kg
- Training experience
- 4 years
- Squat · bench · deadlift 1RM
- 160110200kg160 · 110 · 200 kg
- 3RM and 5RM
- Optional
- Days you can train
- 4 a week
- Time per session
- 75 min
Your logged sets give the coach more context.
Kilos, reps and RPE go into your history, and your history is what the coach reads before it answers you.
Back Squat
Target 4 × 5 · 135 kg · RPE 8
Ask without explaining yourself first.
It knows what you squatted on Tuesday, what week you are in, and how you slept last night.
Answers from your own training
- Where you are in the block
- Your lifts and RPEs
- Your recent check-ins
Am I actually getting stronger?
Your squat estimated max is up 6.5 kg since week 1. But today your sets crept up to RPE 9 against a target of 8. You are grinding. Hold 135 kg next week, then we peak.
Track estimated 1RM and readiness.
Estimated max per lift, and how recovered you have been, across the program you are in right now.
Estimated max
12 weeks · % from week 1
- Deadlift206.0 kg+6.0
- Squat166.5 kg+6.5
- Bench112.5 kg+2.5
Readiness
7.0/10 average · 12 weeks
Review and compare completed programs.
Every program you have finished, what your total was going in, and what it was coming out.
Texas Method
12 weeks · Dec 2025 – Mar 2026
- Squat150 → 155 kg+5 kg
- Bench105 → 107.5 kg+2.5 kg
- Deadlift187.5 → 192.5 kg+5 kg
44/48 sessions logged · 6 PRs
5/3/1 Wave Loading
12 weeks · Mar – Jun 2026
- Squat155 → 160 kg+5 kg
- Bench107.5 → 110 kg+2.5 kg
- Deadlift192.5 → 200 kg+7.5 kg
46/48 sessions logged · 8 PRs
- 1Terms to knowThe words every program and guide uses.3 min
- 2RPERate a set by how many reps you had left.2 min
- 3Estimated 1RMTurn any set into a max you can plan from.2 minOpen the calculator
- 4Choosing your first programMatch a program to where you are now.2 min
- 5When to deloadPlan the easy week before you need it.2 min
Questions before you start
How is this different from asking ChatGPT?
ChatGPT can give you a useful answer, but you have to bring it up to date first with which week of your program you’re in, what you’ve lifted lately, and how your recovery and nutrition have been. SBD Guru can check your program, training log, and check-ins before replying, so you can ask your question without recapping your whole week.
Do I need to be an experienced lifter?
No. You don’t need years of experience, but you should know the basic technique for squat, bench press, and deadlift. From there, start with the weights you can lift now, choose a schedule you can stick to, and take the program one session at a time.
What if I miss a session?
If you trained but forgot to log it, add it later. If you didn’t train, move the remaining sessions to later dates and carry on.
What does it cost?
Free during early access. No card required.
1RM calculator
Pick squat, bench or deadlift, enter a set you have done, and see your estimated one-rep max.
Let’s connect
SBD Guru is a solo project I’m building in public. If it catches your interest and you’d like to work on it together, feel free to reach out.