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Train with a plan
Straightforward calculators, useful training guides, and workout programs built for lifters who want to make progress without the noise.
Total Hypertrophy
9 weeks / clear progression
Free fitness tools
Estimate maintenance calories, a goal-based calorie target, and daily macros.
Open calculatorSet a daily protein target based on body weight, training, and goal.
Open calculatorCalculate body mass index with metric or imperial measurements.
Open calculatorFree GymDaze resources
Why GymDaze exists
GymDaze turns the useful parts of training and nutrition into programs, calculators, and plain-language guides you can actually apply. The goal is simple: understand the decision, then get back to the work.
Work with Nick
From the article library
Copy a free GymDaze spreadsheet that tracks calories, protein, food choices, and bodyweight trends while helping you plan the rest of each day.
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Calculate a practical daily protein target for building muscle and learn how body weight, calories, food quality, and consistency affect the answer.
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Choose a food scale for macro tracking and meal prep by prioritizing fast readings, reliable tare controls, platform size, and easy cleaning.
Read articleNot sure which plan fits?
