How to read the result
Decide whether to train, reduce volume, or deload. The notes below show the assumptions behind that recommendation.
Deload Calculator
Decide whether to train, reduce volume, or deload. Use recent performance, missed targets, soreness, joint discomfort, sleep, motivation, and stress to get a practical training decision.
Log the set in Jacked and the next target stays with the workout.
How the deload calculator works
The tool scores recent fatigue signals. Stronger performance drops, repeated missed targets, poor sleep, high stress, and joint discomfort push the recommendation toward reducing work.
When to train normally
If performance is improving and soreness, sleep, and stress are normal, keep training and avoid changing too many variables.
When to reduce volume
Reduce volume when performance is flat or down and fatigue signals are stacking up, but you are not dealing with significant pain or injury.
When to deload
Deload when multiple signals are red at once or joint discomfort is significant. Keep movement patterns and cut fatigue.
Short answers
How often should I deload?
Many lifters do better with reactive deloads based on performance and fatigue rather than a fixed calendar.
What if I have pain?
Pain, injury, or persistent symptoms should be handled with a qualified professional.
Jacked turns your training history into next-set targets, RIR tracking, rest timing, smart warm-ups, PRs, and progress feedback.
Method, assumptions, and privacy
Method
Scores fatigue signals from performance, missed targets, soreness, joints, sleep, motivation, stress, and time since deload.
Assumptions
Training discomfort and injury are different problems. Pain or persistent symptoms belong with a qualified professional.
Privacy
Inputs are handled in the browser for the web tool experience. Jacked should only store lifting data when a user chooses to log it in the app.
Check the method before you trust the number. Bad inputs still produce tidy-looking outputs.
This is one set.
Jacked does it for your whole workout: next-set targets, RIR, rest timing, warm-ups, PRs, and progress feedback.
Download Jacked for iPhone