https://fittop.ru/en/ New FitTop calculators, training programs and guides — a practical navigator for self-coached training. en Wed, 16 Sep 2026 00:00:00 GMT https://fittop.ru/en/tools/daily-calorie-calculator/ https://fittop.ru/en/tools/daily-calorie-calculator/ Wed, 16 Sep 2026 00:00:00 GMT An estimated daily calorie range: sex, age, height, weight, activity level and goal → Mifflin-St Jeor basal metabolism, maintenance and references for weight loss and gain with ±10 % ranges, explicit assumptions and adjustment guidance. https://fittop.ru/en/tools/protein-calculator/ https://fittop.ru/en/tools/protein-calculator/ Wed, 16 Sep 2026 00:00:00 GMT An estimated daily protein range for your training goal: weight and goal (maintenance / muscle gain / weight loss) → a range of grams per day with clear logic, assumptions and an example split across meals. https://fittop.ru/en/tools/training-volume-calculator/ https://fittop.ru/en/tools/training-volume-calculator/ Sun, 06 Sep 2026 00:00:00 GMT Training volume (tonnage) for a session: exercises, sets, reps and weight → the volume of each exercise, the session total and a comparison with the previous session in kilograms and percent. https://fittop.ru/en/programs/beginner-gym-3-days-per-week/ https://fittop.ru/en/programs/beginner-gym-3-days-per-week/ Sat, 05 Sep 2026 00:00:00 GMT A gym training plan for a beginner: three full-body sessions a week with volume control, a missed-session rule, an algorithm for choosing a starting weight, progression rules, allowed exercise substitutions and a training-log template. https://fittop.ru/en/programs/home-dumbbell-program/ https://fittop.ru/en/programs/home-dumbbell-program/ Sat, 05 Sep 2026 00:00:00 GMT A home dumbbell training plan: two to three sessions a week, variants for fixed and adjustable dumbbells, a documented progression algorithm when the maximum weight is limited (reps, tempo, sets, harder variations), exercise substitutions, a missed-session rule and a training-log template. https://fittop.ru/en/guides/how-long-a-workout-should-last/ https://fittop.ru/en/guides/how-long-a-workout-should-last/ Sat, 05 Sep 2026 00:00:00 GMT How long a strength session should last: how to estimate the time from the number of exercises, sets and rests. A calculation table, a worked example for the 2-day program and the order in which to cut things when time is short. https://fittop.ru/en/guides/rest-between-sets/ https://fittop.ru/en/guides/rest-between-sets/ Sat, 05 Sep 2026 00:00:00 GMT How long to rest between sets: a decision table for heavy, light, core and warm-up sets, a readiness criterion and the honest trade-off between time and performance. The guidance matches the site's programs. https://fittop.ru/en/gym-guides/choosing-a-gym/ https://fittop.ru/en/gym-guides/choosing-a-gym/ Sat, 05 Sep 2026 00:00:00 GMT A gym selection checklist with criterion weights: travel, peak hours, equipment, ventilation, changing rooms, rules, a trial visit and contract questions. Check the gym before you buy — without ratings or reviews. https://fittop.ru/en/guides/how-to-choose-starting-weight/ https://fittop.ru/en/guides/how-to-choose-starting-weight/ Sat, 05 Sep 2026 00:00:00 GMT How to find a working weight: warm-up attempts, a worked example and a decision table. https://fittop.ru/en/guides/how-to-progress-overload/ https://fittop.ru/en/guides/how-to-progress-overload/ Sat, 05 Sep 2026 00:00:00 GMT A double-progression algorithm for strength training: set a rep range, grow the reps to the top of the range, then add weight. A decision table for plateaus and worked training-log examples. https://fittop.ru/en/guides/tracking-training-progress/ https://fittop.ru/en/guides/tracking-training-progress/ Sat, 05 Sep 2026 00:00:00 GMT How to track progress in your training: a local training-log template, a table of reliable metrics, rules for comparing 2–4 week periods and a warning about the noise in short-term measurements. No sign-up and no data storage. https://fittop.ru/en/programs/upper-lower-4-days-per-week/ https://fittop.ru/en/programs/upper-lower-4-days-per-week/ Sat, 05 Sep 2026 00:00:00 GMT An upper/lower program for regular lifters: four sessions a week — two upper and two lower — with 2 working sets per exercise. Verifiable readiness criteria for moving from a three-day scheme, volume management with the arithmetic of weekly sets, a deload week as an option rather than a mandatory ritual, exercise substitutions, a missed-session rule and a training-log template. https://fittop.ru/en/guides/warm-up-before-strength-training/ https://fittop.ru/en/guides/warm-up-before-strength-training/ Sat, 05 Sep 2026 00:00:00 GMT The minimum warm-up before a strength session: a 5–10 minute general block and specific warm-up sets for the first exercise. What is known about the benefits of a warm-up and what is not — with no promise of preventing every injury. https://fittop.ru/en/tools/plate-calculator/ https://fittop.ru/en/tools/plate-calculator/ Wed, 02 Sep 2026 00:00:00 GMT Plate loading on a barbell per side: target weight, bar weight and available plates → a symmetric combination, the actually achievable weight and an honest explanation of the difference when an exact set is impossible. https://fittop.ru/en/programs/beginner-gym-workout-2-days/ https://fittop.ru/en/programs/beginner-gym-workout-2-days/ Wed, 02 Sep 2026 00:00:00 GMT A gym training plan for a beginner: two full-body sessions a week, an algorithm for choosing a starting weight, progression rules, allowed exercise substitutions and a training-log template. https://fittop.ru/en/tools/one-rep-max-calculator/ https://fittop.ru/en/tools/one-rep-max-calculator/ Wed, 02 Sep 2026 00:00:00 GMT Estimate your one-rep max (1RM) from a set weight and rep count: seven recognised formulas, a median and a working range, a verifiable example and honest limitations. https://fittop.ru/en/tools/working-weight-calculator/ https://fittop.ru/en/tools/working-weight-calculator/ Wed, 02 Sep 2026 00:00:00 GMT Work out a working weight from a percentage of your one-rep max, rounded to the plate step available to you (1.25 / 2.5 / 5 kg): a percentage table, a verifiable example and honest limitations. https://fittop.ru/en/guides/first-gym-workout/ https://fittop.ru/en/guides/first-gym-workout/ Wed, 02 Sep 2026 00:00:00 GMT What to do in your first gym session: a ready 45–60 minute plan — warm-up, 5–6 machine exercises, cool-down. A printable card, limits of applicability and checked sources.