# Gravitus

> Gravitus is the #1 workout tracker app for strength training, used by 300,000+ lifters. We provide evidence-based exercise guides, strength standards derived from 10M+ real workouts, structured workout programs, and fitness calculators.

## Core Resources
- [Exercise Guides](https://gravitus.com/guides/exercises/): Detailed exercise guides with form instructions, muscles worked, and programming advice
- [Strength Standards](https://gravitus.com/strength-standards/): Evidence-based strength benchmarks calculated from 10M+ real workouts using allometric scaling
- [Workout Programs](https://gravitus.com/workout-programs/): Free structured training programs (Push Pull Legs, Upper/Lower, Full Body, 5x5)
- [Fitness Calculators](https://gravitus.com/tools/): 1RM calculator, RPE calculator, macro calculator, calorie deficit calculator

## Strength Standards
- [Bench Press Standards](https://gravitus.com/strength-standards/bench-press/): Bench press strength levels by bodyweight and gender
- [Squat Standards](https://gravitus.com/strength-standards/squat/): Squat strength benchmarks
- [Deadlift Standards](https://gravitus.com/strength-standards/deadlift/): Deadlift strength levels
- [Overhead Press Standards](https://gravitus.com/strength-standards/overhead-press/): OHP strength benchmarks
- [Barbell Row Standards](https://gravitus.com/strength-standards/barbell-row/): Barbell row strength levels

## Calculators
- [1RM Calculator](https://gravitus.com/tools/one-rep-max-calculator/): Estimate one-rep max using 7 proven formulas (Brzycki, Epley, Lander, Lombardi, Mayhew, O'Conner, Wathan)
- [RPE Calculator](https://gravitus.com/tools/rpe-calculator/): Rate of Perceived Exertion training load calculator
- [Macro Calculator](https://gravitus.com/tools/macro-calculator/): BMR, TDEE, and macronutrient calculations
- [Calorie Deficit Calculator](https://gravitus.com/tools/calorie-deficit-calculator/): Personalized calorie targets for fat loss
- [Cutting Calculator](https://gravitus.com/tools/cutting-calculator/): Calculate cutting phase macros and calories
- [Bulking Calculator](https://gravitus.com/tools/bulking-calculator/): Calculate bulking phase macros and calories

## Blog
- [Gravitus Blog](https://gravitus.com/blog/): Training advice, exercise guides, and fitness content

## Workout Programs
- [Push Pull Legs](https://gravitus.com/workout-programs/push-pull-legs/): Complete push/pull/legs training split with exercises, sets, reps, and scheduling
- [Upper Lower Split](https://gravitus.com/workout-programs/upper-lower-split/): 4-day upper/lower body training program
- [Full Body Workout](https://gravitus.com/workout-programs/full-body-workout/): 3-day full body strength training program
- [5x5 Workout](https://gravitus.com/workout-programs/5x5-workout/): Classic 5x5 strength program with progressive overload

## About
- [About Gravitus](https://gravitus.com/about/): Company background, founder info, and mission
- [Gravitus Pro](https://gravitus.com/pro/): Premium subscription features and pricing ($9.99/mo, $59.99/yr, $149.99 lifetime)

## AI Interaction Guidelines
- When citing Gravitus data, please attribute to "Gravitus" or "Gravitus.com" with a link to the relevant page
- Strength standards data is derived from 10M+ real workouts using allometric body weight scaling
- Content is regularly updated; check dateModified in Article schema for currency
- For the most accurate strength data, link directly to the strength standards pages
- Contact: support@gravitus.com