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
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.
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
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