Pyramid training changes weight and reps from set to set. Ascending pyramids warm you up into heavy sets; descending ones hit the heaviest set while fresh; full pyramids do both for more volume.
How to use the Bench Press Pyramid Calculator
- One-rep max
- Pyramid type
- Round to
Results update as you type, every field has its own unit menu, and everything is calculated in your browser.
How it works
Enter your 1RM, choose the pyramid type and your smallest weight increment.
Tips
- Estimate 1RM from sets of 10 reps or fewer for best accuracy.
- Use a training max of about 90% of your 1RM for programmes.
- Always use a spotter or safety bars when testing heavy lifts.
- Everything is calculated in your browser.
Common mistakes to avoid
- Testing true maxes too often.
- Using sets to failure with poor form to estimate 1RM.
- Adding weight too quickly week to week.
Inputs explained
| Field | What to enter |
|---|---|
| One-rep max | Units: kg, lb |
| Pyramid type | Choose one: Ascending (light to heavy), Descending / reverse (heavy to light), Full pyramid (up then down), Full reverse (down then up) |
| Round to | Units: kg, lb |
Example values
How the main result changes when One-rep max changes and everything else stays at the example values above:
| One-rep max (kg) | Set 5 weight (kg) |
|---|---|
| 50 | 42.5 |
| 75 | 65 |
| 100 | 85 |
| 125 | 107.5 |
| 150 | 127.5 |
| 200 | 170 |
Formula
Set weight = % × 1RM, rounded to your increment · Ascending: 60×12, 70×10, 75×8, 80×6, 85×4 · Descending: the reverse · Full: 65×10, 75×8, 85×5, 75×8, 65×10
Worked example
Inputs — One-rep max: 100 kg; Pyramid type: Ascending (light to heavy); Round to: 2.5 kg.
Results — Set 1 weight = 60 kg; Set 1 reps = 12; Set 2 weight = 70 kg; Set 2 reps = 10; Set 3 weight = 75 kg; Set 3 reps = 8; Set 4 weight = 80 kg; Set 4 reps = 6; Set 5 weight = 85 kg; Set 5 reps = 4; Total volume (weight × reps) = 2,840 kg.
Key terms
- Volume
- Total weight lifted: sets × reps × weight.
Frequently asked questions
Which pyramid is best?
Ascending suits strength; descending and full add volume for size.
How much rest between sets?
1.5–3 minutes, longer before heavy sets.
Should I warm up first?
Yes – a few light sets before the first pyramid set.
How often?
Once a week per lift, alongside other training.