Bench Press Pyramid Calculator

Calculate Bench Press Pyramid

Formula

To calculate the Bench Press Pyramid:

Set 1 = 1 x 8 @ 75% max

Set 2 = 1 x 6 @ 85% max

Set 3 = 1 x 1 @ 95% max

Set 4 = 1 x 6 @ 85% max

Set 5 = 1 x 8 @ 75% max

What is a Bench Press Pyramid?

A bench press pyramid is a type of workout scheme used in training for strength that involves lifting lighter weight for more reps at first, ascending to a near max lift at 95% max, and then descending back to the lighter weights with more reps. This is typically set up similar to the structure above, but it can be adjusted to include more sets or different percentages of weights.

Example Calculation 1

Let's assume the following values:

Step 1: Use the formula:

Set 1 = 1 x 8 @ 75% max = 1 x 8 @ 75 kg

Set 2 = 1 x 6 @ 85% max = 1 x 6 @ 85 kg

Set 3 = 1 x 1 @ 95% max = 1 x 1 @ 95 kg

Set 4 = 1 x 6 @ 85% max = 1 x 6 @ 85 kg

Set 5 = 1 x 8 @ 75% max = 1 x 8 @ 75 kg

Example Calculation 2

Let's assume the following values:

Step 1: Use the formula:

Set 1 = 1 x 8 @ 75% max = 1 x 8 @ 90 kg

Set 2 = 1 x 6 @ 85% max = 1 x 6 @ 102 kg

Set 3 = 1 x 1 @ 95% max = 1 x 1 @ 114 kg

Set 4 = 1 x 6 @ 85% max = 1 x 6 @ 102 kg

Set 5 = 1 x 8 @ 75% max = 1 x 8 @ 90 kg