Generate precise pyramid workouts for Bench, Squat, and Deadlift. Train, mark conquered sessions, and get a precise recommendation for your next target.
Mode
lb
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
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 1·55%
Warm-up
125 lb
× 10
Warm-up volume — groove the bar path with light load.
SET 2·65%
Volume
145 lb
× 8
Ramp volume — wake up the chest and triceps.
SET 3·75%
Working
170 lb
× 6
Strength-volume bridge — last gentle ramp before the heavy work.
SET 4·85%
Heavy
190 lb
× 4
Heavy working set — strength-day cornerstone.
SET 5·88.5%
Heavy
200 lb
× 3
Heavy triple — strength endurance under near-peak load.
SET 6·92.5%
Peak
210 lb
× 2
Peak double — top of the pyramid.
SET 7·75%
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
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