Deadlift Pyramid Calculator
Free deadlift pyramid generator — conventional or sumo, the math is the same. The progression rule requires two consecutive conquered sessions at the same base before recommending +10 lb, so you never push the deadlift too fast.
Enter pounds. Whole numbers, 45 – 1500.
Deadlift Heavy Ramp Pyramid
Standard Mode · base = entered 1RM (225 lb)
Warm-up — set the brace, find the bar.
Light triple — tighten the setup.
Working triple — clean bar speed.
Heavy double — start the build.
Heavy single — strength stimulus.
Peak single — top of the pyramid.
Optional top single — only if 90% moved fast.
Back-off — clean reps to reset technique.
What is a deadlift pyramid?
A deadlift pyramid is a sequence of deadlifts (conventional or sumo) where the bar weight climbs while the rep count falls — usually with a back-off set after the peak. Deadlifts are the most fatigue-expensive of the big three, so deadlift pyramids tend to run lower total volume and end on a back-off that prioritizes setup quality, not chasing reps.
The calculator below builds the full pyramid from a single number — your 1RM — and rounds every set to the nearest 5 lb. The default Deadlift Heavy variant peaks at a 92.5% single and ends with a 75% × 2-3 back-off so you don't grind out a fatigued top end.
Three deadlift pyramid types
Ascending
Weight climbs while reps fall. Ends on the heaviest set. Best for practicing the top end when fresh.
Descending
Starts heavy after a thorough warm-up, then drops in load while reps rise. Favored for hypertrophy emphasis.
Full (Triangle)
Ramp up, peak, then ramp back down on a back-off. The PyramidForge default — combines both effects in one session.
How to use this deadlift pyramid calculator
- 1Enter your one-rep maxType your true 1RM (or a recent gym-tested estimate) into the field at the top of the calculator. Whole pounds only, between 45 and 1500.
- 2Pick the pyramid variantStandard mode treats your entered 1RM as the base. Optimized mode uses a 90% or 92% training max — safer for long-term progression.
- 3Read the generated set listEvery weight is rounded to the nearest 5 lb. The peak set is highlighted; back-off sets sit beneath it.
- 4Train and log each setTap Start training. Mark sets complete, or expand the chip flyout to log a partial set like 3 of 4 reps. The historical badge surfaces 'last time: X / Y reps' on every set.
- 5Read the next-target advisoryAfter the session, an Epley estimator looks at your heaviest failed set and suggests a more achievable 1RM for next time — so you stop guessing whether to retry or drop down.
Example deadlift pyramids at common 1RMs
The peak set in PyramidForge's default deadlift variant hits 92.5% of your entered 1RM. Loads are rounded to the nearest 5 lb so they map to standard plate combinations.
| Entered 1RM | Peak set | Reps |
|---|---|---|
| 275 lb | 255 lb | × 1 |
| 315 lb | 290 lb | × 1 |
| 405 lb | 375 lb | × 1 |
| 500 lb | 465 lb | × 1 |
| 600 lb | 555 lb | × 1 |
PyramidForge ships Deadlift Heavy (8 sets, peaks at 92.5%) and Deadlift Speed (lower-load, faster-tempo variant). Deadlift progression in PyramidForge is history-aware: +10 lb on the next attempt only after two consecutive conquered sessions at the same base — preventing the typical 'too much too fast' deadlift creep.
How PyramidForge differs from other deadlift pyramid calculators
- Per-set partial reps. Missed 3 of 4 reps at 240? Log it, then see “last time: 3 / 4 reps” on the same set next attempt.
- Epley 1RM estimator. Your heaviest failed set is fed through Epley to suggest a more achievable 1RM for next session — instead of guessing.
- Training-max math. 90% or 92% TM in Optimized mode — Wendler-style programming, not naïve 1RM percentages.
- History-aware progression. Conquered-session rules drive the next-target recommendation. Free forever, no ads, no signup required for the calculator.
Frequently asked questions
What is a deadlift pyramid?
A deadlift pyramid is a sequence of deadlift sets where weight rises while reps fall, usually capped by a peak single and a back-off. It's a strength-first template — the warm-up sets build setup quality, the working sets accumulate sub-maximal volume, the peak set tests the top end, and the back-off resets technique without a fresh max attempt.
How many sets are in a deadlift pyramid?
Deadlift Heavy runs 8 sets: warm-up 5 × 50%, light triple at 60%, triple at 70%, double at 80%, single at 85%, single at 90%, peak single at 92.5%, and a 2-to-3-rep back-off at 75%. Total bar exposure on the floor is moderate by design — the deadlift punishes overdoing it.
Conventional or sumo — does the calculator change?
No. The percentages and reps are stance-agnostic. Enter your 1RM in whichever stance you train, and the calculator builds the pyramid in pounds. If you train both, log them as separate runs — PyramidForge's 1RM log keeps a single deadlift value, so use the heavier (or your competition stance).
Can I deadlift heavy every week?
Most lifters can't — and PyramidForge bakes that in. The deadlift progression rule requires two consecutive conquered sessions at the same base before suggesting a +10 lb jump. If you miss reps, technique breaks, or your bar speed drops, the next-target recommender will hold the load instead of pushing.
Should I use 1RM or training max for deadlift pyramids?
Optimized mode (90% or 92% training max) is the safer default for deadlifts because honest 1RMs are rare and CNS fatigue from a true max lingers for days. Standard mode is fine if you've recently competed and the number is honest.
What if I miss the peak set?
Tap 'Got fewer reps?' on the missed set and pick the rep count you actually hit (including 0). The session-completion screen runs an Epley estimator on the heaviest failed set and surfaces a suggested 1RM for next time — usually 5-15 lb lower if a peak single missed.
How long should I rest between deadlift sets?
3-5 minutes between heavy sets, 5+ minutes before the peak single. The deadlift's CNS demand is the highest of the big three, so the percentages assume full recovery between top sets — not paired with another big lift.
Is this deadlift pyramid calculator free?
Yes. The calculator works without an account. Sign-in unlocks cloud sync, run history, the 1RM log, public leaderboards, and achievement tracking — all free.