The reference shelf
Useful before you download anything.
A good workout journal should teach you what the numbers mean, not just give you more places to enter them. Start with a guide, use a free tool, or inspect the exact rule behind a recommendation.
Choose the page that matches the job
The complete workout journal guide
What to record, what to skip, and how to turn gym notes into useful training decisions.
PrintableWorkout log template
A clean session sheet for sets, reps, load, RIR, pain notes, and the next-session decision.
GuideFood and workout journal method
How to keep food and training on one page: complete-day grading, honest estimates, and the weekly read.
GuideHome strength training
What each piece of equipment unlocks, the vertical-pull problem, and progression without plates.
CalculatorOne-rep max calculator
Estimate 1RM with the Epley formula and see how confidence changes as reps rise.
CalculatorMacro calculator
Calories, protein, carbs, and fat from documented formulas — the same math the app ships.
CalculatorWeekly training volume calculator
Add hard sets across exercises and estimate direct and secondary work for one muscle.
ReferenceStrength training glossary
Plain definitions for RIR, RPE, hard sets, e1RM, TDEE, deloads, volume, and more.
EvidenceScience library
The formulas, evidence, defaults, and limits behind Flexbound’s deterministic rules.
Choosing an appFitness app comparisons
Sourced comparisons against leading calorie trackers and workout builders.
Notebook essaysTraining and nutrition notes
Long-form explanations of written logging, honest estimates, and progression.
How this shelf is built
Definitions first. Sources at the bottom. Limits left in.
Training advice gets slippery when a page hides its assumptions. These resources separate settled principles from coaching defaults, show the formula when there is one, and link to the underlying research. Read the editorial and sourcing standard or inspect the full decision architecture.
Coming to iOS
Keep a record you can reason from.
Flexbound is a notebook-first workout and nutrition app for iOS. TestFlight opens first.