🏛️ Bench Press Pyramid Planner
Build strength and muscle with structured pyramid programming. Choose your pyramid type to generate set-by-set guidance.
Use tested or estimated 1RM.
Adjust for micro-plates if available.
Total Volume
13380 lb lifted
6069 kg
| Set | Type | Reps | % of 1RM | Weight (lb) | Weight (kg) |
|---|---|---|---|---|---|
| Set 1 | Warm-up | 12 | 40% | 120 lb | 54.4 kg |
| Set 2 | Warm-up | 10 | 50% | 150 lb | 68.0 kg |
| Set 3 | Working | 10 | 65% | 195 lb | 88.5 kg |
| Set 4 | Working | 8 | 70% | 210 lb | 95.3 kg |
| Set 5 | Working | 6 | 75% | 225 lb | 102.1 kg |
| Set 6 | Working | 4 | 80% | 240 lb | 108.9 kg |
| Set 7 | Working | 2 | 85% | 255 lb | 115.7 kg |
| Set 8 | Working | 4 | 80% | 240 lb | 108.9 kg |
| Set 9 | Working | 6 | 75% | 225 lb | 102.1 kg |
| Set 10 | Working | 8 | 70% | 210 lb | 95.3 kg |
How to Use This Calculator
Set your bench press 1RM
Use a tested single or an estimate from recent training.
Pick pyramid style
Ascending builds momentum, reverse emphasizes heavy first sets, double balances intensity and volume.
Review set guidance
Follow the table for warm-ups, reps, and precise load recommendations.
Adjust weekly
Rotate pyramid styles or tweak percentages to match recovery and goals.
Formula
Set Weight = 1RM Ă— Pyramid %
Percentages derived from common bodybuilding and powerlifting pyramid templates.
Adjust percentages ±5% to suit energy levels. Advanced lifters often use heavier top sets or add pause benches on the lighter phases.
Programming Insights
Pyramid training blends heavy neural work with hypertrophy volume. Use ascending pyramids on technique days, reverse pyramids when fresh, and double pyramids for high workload phases.
Tips
- Keep rest long (2–4 minutes) before heavy sets; shorter (1–2 minutes) on back-down work.
- Optional: add AMRAP on final back-down set for extra stimulus.
- Rotate accessory work (triceps, shoulders, upper back) to support bench progression.
Frequently Asked Questions
Which pyramid style is best?
Reverse pyramids emphasize strength while you’re freshest; ascending builds confidence toward a heavy top set; double pyramids blend both.
How often should I use pyramid training?
1–2 times per week fits most programs. Alternate with straight sets or paused work for variety.
Can I change the rep scheme?
Absolutely. Adjust reps by ±2 depending on goals. Maintain higher reps at lighter percentages for hypertrophy.
Do I need warm-up sets?
Yes—include lighter ramp-up sets to groove technique and protect shoulders, especially before heavy attempts.
How do I progress?
Increase 1RM estimate every 4–6 weeks, or add 5 lb to top sets when all reps feel smooth with solid bar speed.