Helps structure a bench press workout using ascending and descending weight/rep schemes.
Start with your values, or try a preset.
Enter Estimated 1 Rep Max (lbs), Pyramid Type, and Number of Sets (excluding warm-up) in the units shown.
Read Set 7 Reps, Set 7 Weight, Set 6 Reps, Set 6 Weight, Set 5 Reps, Set 5 Weight, Set 4 Reps, Set 4 Weight, Set 3 Reps, Set 3 Weight, Set 2 Reps, Set 2 Weight, Set 1 Reps, and Set 1 Weight in the results panel. Results update as you change the inputs.
Choose a preset to load an example, then adjust the values for your situation.
See the inputs and their calculated results.
Estimated 1 Rep Max (lbs): 150 lbs; Pyramid Type: Ascending (Reps decrease, weight increases); Number of Sets (excluding warm-up): 5
Set 7 Reps: 8; Set 7 Weight: 105 lbs; Set 6 Reps: 10; Set 6 Weight: 90 lbs; Set 5 Reps: 2; Set 5 Weight: 127.5 lbs; Set 4 Reps: 4; Set 4 Weight: 120 lbs; Set 3 Reps: 6; Set 3 Weight: 112.5 lbs; Set 2 Reps: 8; Set 2 Weight: 105 lbs; Set 1 Reps: 10; Set 1 Weight: 90 lbs
Estimated 1 Rep Max (lbs): 225 lbs; Pyramid Type: Ascending (Reps decrease, weight increases); Number of Sets (excluding warm-up): 5
Set 7 Reps: 8; Set 7 Weight: 157.5 lbs; Set 6 Reps: 10; Set 6 Weight: 135 lbs; Set 5 Reps: 2; Set 5 Weight: 191.25 lbs; Set 4 Reps: 4; Set 4 Weight: 180 lbs; Set 3 Reps: 6; Set 3 Weight: 168.75 lbs; Set 2 Reps: 8; Set 2 Weight: 157.5 lbs; Set 1 Reps: 10; Set 1 Weight: 135 lbs
Estimated 1 Rep Max (lbs): 315 lbs; Pyramid Type: Ascending (Reps decrease, weight increases); Number of Sets (excluding warm-up): 5
Set 7 Reps: 8; Set 7 Weight: 220.5 lbs; Set 6 Reps: 10; Set 6 Weight: 189 lbs; Set 5 Reps: 2; Set 5 Weight: 267.75 lbs; Set 4 Reps: 4; Set 4 Weight: 252 lbs; Set 3 Reps: 6; Set 3 Weight: 236.25 lbs; Set 2 Reps: 8; Set 2 Weight: 220.5 lbs; Set 1 Reps: 10; Set 1 Weight: 189 lbs
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