Bench Press Pyramid Calculator

Your details

If you do not have a tested 1-rep max, the Epley formula can estimate it from any weight and rep count.
The maximum weight you can lift for a single rep with good form.
kg
Ascending: start easy and ramp up to a peak set. Descending (reverse): peak set first, then drop weight. Full: both, building to a peak then backing off.
Strength uses 2-6 reps at 80-95% 1RM. Hypertrophy targets 4-12 reps at 55-87%. Endurance uses 5-15 reps at 45-72%.
How many steps in the ascending phase (3-6). A full pyramid doubles this minus the peak set.
sets
Estimated 1RM
100

Your one-rep max, tested or estimated via the Epley formula

Peak set weight82.5
Peak intensity83% 1RM
Total sets5
Session volume2,768
Set 155
Set 265
Set 372.5
Set 477.5
Set 582.5
Set 60
Set 155
Set 265
Set 372.5
Set 477.5
Set 582.5
Set 60

Your bench press pyramid targets hypertrophy - moderate loads with progressive overload drive muscle growth.

  • Ascending pyramid: each set gets heavier and fewer reps, naturally warming up to peak intensity.
  • Your peak set is 82.5 kg at 83% of your 1RM.
  • Session volume is approximately 2768 kg across 5 sets.
  • Rest fully between heavy sets: 3-4 minutes for strength work, 90 seconds to 2 minutes for hypertrophy.

Next stepWhen you can complete all reps with good form, increase the 1RM input by 2.5 kg (5 lb) and regenerate the pyramid.

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