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Bench Press Pyramid Calculator

Build a complete pyramid training program for bench press with progressive overload.

Reviewed October 7, 2026 Runs in your browser — inputs are never stored

Bench Press Pyramid Calculator

Set 1 — 50%50.0 kg × 10 reps
Set 2 — 60%60.0 kg × 8 reps
Set 3 — 70%70.0 kg × 6 reps
Set 4 — 80%80.0 kg × 4 reps
Set 5 — 85%85.0 kg × 2 reps
Set 6 — 80%80.0 kg × 4 reps
Set 7 — 70%70.0 kg × 6 reps

This tool provides general sports and fitness estimates for educational purposes only. It is not medical advice — consult a physician before starting or intensifying training, especially if you have a cardiovascular condition.

About the Bench Press Pyramid Calculator

The bench press pyramid calculator builds a pyramid workout from your one-rep max: the weight rises over several sets while the reps fall, and an optional reverse pyramid brings it back down. Pyramids combine volume and heavy work in one session.

How to use it

  1. 1Enter your one-rep max.
  2. 2Read the weight and reps for each set of the pyramid.

Worked example

with a 100 kg 1RM the pyramid runs 50 kg × 10, 60 kg × 8, 70 kg × 6, 80 kg × 4 and 85 kg × 2, then back down through 80 kg × 4 and 70 kg × 6.

Common use cases

  • Planning bench sessions
  • Strength and hypertrophy training
  • Breaking plateaus

Frequently asked questions

A:Increasing weight and decreasing reps up to a peak set, then decreasing weight.

Reviewed for accuracy · Last updated October 7, 2026

Formulas follow published sports-science literature and official league definitions (Karvonen heart rate reserve, Cooper and Bruce protocols, MET compendium values, and standard baseball, cricket, and basketball statistics).

CW

CalcWisee Editorial Team

Calculator development and formula review

CalcWisee is an independent site founded by Ayman. Every calculator is built from a published formula or official definition, tested against hand-worked examples before it goes live, and corrected promptly when a reader reports an issue to ayman@calcwisee.com.

Expertise: Financial mathematics, Health and fitness formulas, Applied mathematics, Unit conversion standards

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