Bench Press Pyramid Calculator

Find pyramid set weights from your 1RM.

Set 1 (50%) 50

Set 2 (70%) 70

Set 3 (85%) 85

Set 4 (90%) 90

Formula: weight = 1RM × percentage

Step-by-step with your numbers:

1. Values used:

2. One-rep max = 100

4. Set 1 (50%) = 50

5. Set 2 (70%) = 70

6. Set 3 (85%) = 85

7. Set 4 (90%) = 90

Did we solve your problem today?

A pyramid workout climbs in weight while dropping reps, building up to a heavy set.

The math behind it

Each set is a percentage of your 1RM — for example 50%, 70%, 85% and 90%.

100 kg 1RM → 50, 70, 85, 90 kg sets.

How many reps per set?

Typically 12, 10, 6, 4 as the weight rises.