Bench Press Pyramid Calculator
Enter your known 1RM and get a full pyramid workout table: %1RM × reps per set, plate-realistic weights, set volume, total volume and suggested rest times.
Your pyramid
| Set | %1RM | Reps | Weight | Set volume | Rest |
|---|---|---|---|---|---|
| Total | — | ||||
Worked example — 1RM 100 kg, ascending
| Set | %1RM | Reps | Weight | Set volume | Rest |
|---|---|---|---|---|---|
| 1 | 60% | 12 | 60 kg | 720 kg | 60 sec |
| 2 | 70% | 10 | 70 kg | 700 kg | 90 sec |
| 3 | 80% | 8 | 80 kg | 640 kg | 2-3 min |
| 4 | 85% | 6 | 85 kg | 510 kg | 2-3 min |
| 5 | 90% | 4 | 90 kg | 360 kg | 3-5 min |
| Total | 2,930 kg | 40 reps | |||
Set volumes: 720, 700, 640, 510, 360 kg — total volume 2,930 kg across 40 reps.
Scheme & assumptions
| %1RM | Reps | Suggested rest |
|---|---|---|
| 60% | 12 | 60 sec |
| 70% | 10 | 90 sec |
| 80% | 8 | 2-3 min |
| 85% | 6 | 2-3 min |
| 90% | 4 | 3-5 min |
- Ascending: 60%×12 → 70%×10 → 80%×8 → 85%×6 → 90%×4.
- Descending: the same five sets in reverse order.
- Full pyramid: ascending followed by descending (10 sets; the 90% peak appears twice).
- Plate rounding: every working weight is rounded to the nearest 2.5 kg (metric) or 5 lb (imperial) so each set is loadable with standard plates. This is a stated assumption, not a measurement.
- Volume: set volume = weight × reps; total volume is the sum of all sets.
- General template only — not coaching, medical or rehabilitation advice.
Frequently asked questions
What is a bench press pyramid workout?
A pyramid workout organises your working sets so the weight rises while the reps fall (ascending), falls while the reps rise (descending), or does both (full pyramid). This tool builds that set-by-set table from your known one-rep max (1RM). It is a general training template, not coaching advice.
How do I read the pyramid table?
Enter your 1RM and pick a mode. For example, with a 100 kg 1RM in ascending mode the table is: 60 kg x 12 (volume 720 kg), 70 kg x 10 (volume 700 kg), 80 kg x 8 (volume 640 kg), 85 kg x 6 (volume 510 kg), 90 kg x 4 (volume 360 kg) - a total volume of 2,930 kg across 40 reps. Each row also shows a suggested rest time.
What is the difference between ascending, descending and full pyramid?
Ascending (5 sets) works up from 60% to 90% of your 1RM. Descending (5 sets) starts at 90% and works back down to 60%. Full pyramid (10 sets) climbs up and back down. With a 100 kg 1RM the total volumes are 2,930 kg (ascending), 2,930 kg (descending) and 5,860 kg (full).
Why are the weights rounded to 2.5 kg / 5 lb?
Because that is what you can actually load on a bar: the tool rounds every working weight to the nearest 2.5 kg (metric) or 5 lb (imperial) so each set is plate-loadable in a typical gym. This rounding rule is stated as an assumption wherever the table is shown.
How is volume calculated?
Set volume is simply weight x reps. The total is the sum of all sets. In the 100 kg ascending example the set volumes are 720, 700, 640, 510, 360 kg, which sum to 2,930 kg.
What rest times should I take between sets?
The table suggests rest per set based on intensity: 60 seconds for sets up to 65% of 1RM, 90 seconds at 70%, 2-3 minutes at 80-85%, and 3-5 minutes at 90%. These are general guidelines, not a prescription - adjust to how you feel.
I do not know my 1RM. What should I do?
This tool programs sets from a 1RM you already know - it does not estimate the 1RM itself. Estimating your 1RM from a submaximal set is a different job handled by a dedicated one-rep-max estimator (bench-press-calculator). Know your 1RM first, then come back and generate the pyramid.
Is this a training program or medical advice?
No. This is a general workout template for healthy lifters who already know their 1RM. It is not coaching, medical, or rehabilitation advice. If you have an injury, a health condition, or are new to lifting, work with a qualified coach or clinician first.
Free tool by NRTechStudio