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Bench Press Pyramid Volume Planner — result sheet
Build a transparent ascending or descending bench-press percentage pyramid from a user-entered one-rep maximum, set count, repetitions, and percentage step.
Inputs used
Results
Visual chart
Breakdown
Calculation steps
Returned data table
Formula and methodology
Formula: Set percentage = starting percentage ± (set number − 1) × percentage step; set load = 1RM × set percentage ÷ 100; total volume = sum of set loads × repetitions.
A percentage pyramid changes the load from set to set while keeping the calculation visible. The tool reports the planned loads and volume from the visitor's own 1RM and does not turn a generic arithmetic pattern into a personalised strength prescription.
This result follows the calculator's declared inputs, precision, validation boundaries, and model limits.
Input contract
- Estimated one-rep maximum — selected load unit; minimum 1.0E-6; maximum 1000000
- Load unit — 2 choices
- Starting percentage of 1RM — %; minimum 1; maximum 100
- Percentage change per set — percentage points; minimum 0; maximum 99
- Number of sets — minimum 1; maximum 1000
- Repetitions per set — minimum 1; maximum 1000
- Pyramid direction — 2 choices
Worked example
| Input | Value |
|---|---|
| Estimated one-rep maximum | 100 |
| Load unit | kg |
| Starting percentage of 1RM | 60 |
| Percentage change per set | 5 |
| Number of sets | 5 |
| Repetitions per set | 5 |
| Pyramid direction | ascending |
The five set loads are 60, 65, 70, 75, and 80 kg; total repetitions are 25 and planned volume is 1,750 kg.
Assumptions and limits
- The entered one-rep maximum is a planning reference in the selected load unit.
- Every set uses the same repetition count and the percentage changes by the entered step.
- Loads are not rounded to a barbell plate increment because available equipment varies by country and facility.
- The chosen percentage range must stay above zero and at or below 100 percent of the entered 1RM.
- Warm-up, rest, technique, fatigue, spotting, injury history, and training experience are not modeled.
- Stop or modify a lift for pain or unsafe technique and use qualified coaching for a real program.
Calculator note
Source and methodology
Use the official WorldCalculate methodology policy for the source, formula, precision, and boundary standards behind this calculator.
Planning estimate, not financial, medical, legal, or professional advice. © WorldCalculate — reuse with attribution. Built and curated by Hassan ALRowaie.
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