MH3
Online Programs

Stop Guessing Your Weights.

The MH3 system calculates exactly what you should lift - personalised to YOUR strength level.

Free Tool

What Would Your Weights Be?

Enter a recent set for any lift - we'll calculate your estimated 1RM and show you exactly what your Week 1 working weights look like on the program.

Back Squat
WEIGHT (KG)
×
REPS
Leave blank if you don't train this lift
Deadlift
WEIGHT (KG)
×
REPS
Leave blank if you don't train this lift
Bench Press
WEIGHT (KG)
×
REPS
Leave blank if you don't train this lift

See It In Action

Scroll through the training experience

Enter your 1RM for each lift
We calculate every weight
YOUR STARTING POINT
Back Squat
120kg
Deadlift
140kg
Bench Press
85kg
Calculate My Weights
Enter Your Maxes
Input your 1RM. We handle every weight from there.
8 weeks of progression
Stress-wave periodization
Track completed sessions
WEEK VIEW
W1
W2
W3
W4
W5
W6
W7
W8
DAY 1HIGH
Heavy Squats
Back Squat · Front Squat · RDL
DAY 2MOD
✓
Posterior Chain
Deadlift · Hip Thrust · Lunges
DAY 3LOW
Speed & Accessories
Tempo Squat · Leg Press · Core
Your Program, Week by Week
See every session, stress level, and exercise at a glance.
Auto-ramped to working weight
4 warmups before work sets
WARMUP
BACK SQUAT
SET 2 OF 4
60
KG
5 REPS
Next Warmup
Warmup Sets
Auto-ramped warmups from bar to working weight.
Calculated from your 1RM
Target difficulty
Tap to rate how it felt
BACK SQUAT
SET 2 OF 5
107.5
KG
6
REPS
RPE 8
TARGET
Complete Set
Your Weight, Calculated
Weights auto-calculated from your 1RM. Just lift.
Reps left in the tank?
Next set auto-adjusts
RATE YOUR SET
6
REPS
107.5
KG
0
Max
1
Hard
2
Tough
3
Moderate
4
Easy
5
Light
Log Set →
Rate Your Effort
Rate each set. Future weights adjust in real time.
Lowered to match readiness
Old prescription vs. new
AUTOREGULATED
BACK SQUAT
SET 3 OF 5
105
KG
ADJUSTED −2.5 KG
Based on RPE feedback from Set 2
107.5→105.0
Complete Set
Weights Auto-Adjust
Weights adapt to how you're performing today.
Total session volume
Estimated 1RM climbing
💪
Session Complete
Week 3, Day 1
TOTAL VOLUME
5,280 kg
Back Squat
Est. 1RM: 142.5 kg
▲+2.5
Front Squat
Est. 1RM: 115.0 kg
▲+5.0
Track Your Progress
Watch your estimated 1RM climb week over week.
GET EVERYTHING

MH3 Training - $29/month

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How It Works

01

Purchase

Buy the program via secure Stripe checkout.

02

Enter Your 1RMs

Tell us your 1-rep max for each lift. Pick Full Body or Lower Body variant.

03

Train

Interactive set-by-set coaching with warmup ramps, autoregulation, and rest timers.

04

Autoregulate & Peak

Weights adjust automatically based on how each set feels. Peak to a new PR at week 8.

Frequently Asked Questions

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