Elite Pyramid Programming

Calculate. Conquer. Progress.

Generate precise pyramid workouts for Bench, Squat, and Deadlift. Train, mark conquered sessions, and get a precise recommendation for your next target.

Bench Pyramid Calculator Squat Pyramid Calculator Deadlift Pyramid Calculator

Mode

Target 1RM — Bench Press

Enter pounds. Whole numbers, 45 – 1500.

Quick presets

Pyramid Variant

Bench Press

Bench Standard

Standard Mode · base = entered 1RM (225 lb)

Entered 1RM

225 lb

Base

225 lb

Peak set

210 lb × 2

92.5%

Sets

7 required

Set	Weight	Reps	%	RPE	Category	Purpose
1	125 lb	10	55%	—	Warm-up	Warm-up volume — groove the bar path with light load.
2	145 lb	8	65%	—	Volume	Ramp volume — wake up the chest and triceps.
3	170 lb	6	75%	—	Working	Strength-volume bridge — last gentle ramp before the heavy work.
4	190 lb	4	85%	—	Heavy	Heavy working set — strength-day cornerstone.
5	200 lb	3	88.5%	—	Heavy	Heavy triple — strength endurance under near-peak load.
6	210 lb	2	92.5%	—	Peak	Peak double — top of the pyramid.
7	170 lb	6	75%	—	Back-off	Back-off volume — reinforce technique after the peak.

SET 155%

Warm-up

125 lb

× 10

Warm-up volume — groove the bar path with light load.

SET 265%

Volume

145 lb

× 8

Ramp volume — wake up the chest and triceps.

SET 375%

Working

170 lb

× 6

Strength-volume bridge — last gentle ramp before the heavy work.

SET 485%

Heavy

190 lb

× 4

Heavy working set — strength-day cornerstone.

SET 588.5%

Heavy

200 lb

× 3

Heavy triple — strength endurance under near-peak load.

SET 692.5%

Peak

210 lb

× 2

Peak double — top of the pyramid.

SET 775%

Back-off

170 lb

× 6

Back-off volume — reinforce technique after the peak.

Recent sessions

Session history

The last few completed pyramids and their next-target recommendation.

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Weekly layout

Your training week

Lightweight reminder of which pyramid runs on which day. Edit any row; it stays local to this browser.