Enter your 1 Rep Max (1RM) or estimate it from a recent lift, choose your pyramid type and unit, and get a complete bench press pyramid workout plan. Each set shows the target weight, reps, and percentage of your 1RM — ready to take straight to the gym.
Your 1 Rep Max
--
Set 1
--
Set 2
--
Set 3
--
Set 4
--
Set 5
--
Set 6
--
Total Training Volume
--
A bench press pyramid is a training method where you progressively change the weight and reps across sets in a pattern that resembles a pyramid shape. In an ascending pyramid, you start lighter with more reps and work up to heavier weights with fewer reps. A descending (reverse) pyramid does the opposite, and a full pyramid goes up then back down.
Pyramid weights are calculated as percentages of your 1 Rep Max (1RM). A typical 5-set ascending pyramid uses approximately 50%, 60%, 70%, 80%, and 90% of your 1RM. This calculator applies those percentages automatically once you enter your 1RM, rounding to the nearest practical weight.
Yes — a standard Olympic barbell weighs 45 lbs (20 kg) and should be included in your total weight. Your 1RM should already account for the bar. When this calculator shows plate loading, it subtracts the bar weight to tell you exactly how much to add to each side.
Ideally, use your true tested 1RM. If you haven't maxed out recently, use the built-in estimator: enter a weight you lifted and the number of reps completed, and the calculator will estimate your 1RM using the Epley formula (Weight × (1 + Reps / 30)).
Both ascending and full pyramids are popular for hypertrophy because they allow you to warm up progressively before hitting heavier loads. Reverse (descending) pyramids are often preferred for strength gains since you lift the heaviest weight first when you're freshest. Your choice depends on your goals and recovery capacity.
A common guideline is to increase or decrease weight by 5–10% of your 1RM between sets. For most people this works out to 10–25 lbs per set. This calculator handles that math automatically based on standard percentage benchmarks.
Most pyramid programs use 4–6 sets. Beginners often start with 3–4 sets to limit fatigue, while intermediate and advanced lifters typically use 5–6 sets for greater training volume. This calculator lets you choose 3, 4, 5, or 6 sets.
Yes, though beginners should start conservatively. Pyramid training provides built-in warm-up sets at lighter weights, which reduces injury risk. Beginners should focus on form before increasing intensity and may benefit from starting with an ascending pyramid of just 3–4 sets.