Squat Max Calculator Bench Max Calculator

Weight Reps Training Weight Reps Training

Lifted Completed Max Lifted Completed Max
290 1 290 210 1 210
Week 1 2 3 4 Please Enter your heaviest set for ea
the last 6 weeks. If you know your act
Total Lifts 294 218 276 218 enter your Max into the Load and the r
Average 59% 67% 63% 71%
Intensity

Session 1
Exercise Intensity Load Sets Reps Total
Volume
50% 145 2 10
55% 160 2 8
Squat 60% 174 2 6 48
0
0
60% 126 2 10
65% 137 2 8
Bench Press 70% 147 2 6 48
0
0
60% 186 6 4
0
Deadlift 0 24
0
0
Press and 50-60% 3 8 to 12
Rev Hyper
Pulldown
and
FaceHyper
Pull bw 3 10
Superset
and Rev Fly 50-60% 3 8 to 12
Superset
Session 1
Exercise Intensity Load Sets Reps Total
Volume
65% 189 2 8
70% 203 2 6
High Bar
Squat 75% 218 2 4 36
0
0
70% 147 2 8
75% 158 2 6
Bench Press 80% 168 2 4 36
0
0
70% 217 6 3

Deadlift 18
 0
Deadlift 0 18
0
0
Press and 50-60% 3 6 to 10
Rev Hyper
Pulldown
and
FaceHyper
Pull bw 3 10
Superset
and Rev Fly 50-60% 3 6 to 10
Superset
Session 1
Total
Exercise Intensity Load Sets Reps Volume
53% 152 2 10
57% 167 2 8
High Bar
Squat 63% 181 2 6 48
0
0
63% 131 2 10
68% 142 2 8
Bench Press 73% 152 2 6 48
0
0
65% 202 6 4
0
Deadlift 0 24
0
0
Press and
Rev Hyper
Pulldown 50-60% 3 8 to 12
and
FaceHyper
Pull bw 3 10
Superset
and Rev Fly 50-60% 3 8 to 12
Superset
Session 1
Exercise Intensity Load Sets Reps Total
Volume
68% 196 2 8
73% 210 2 6
High Bar
Squat 78% 225 2 4 36
0
0
73% 152 2 8
78% 163 2 6
Bench Press 83% 173 2 4 36
0
0
 75% 233 6 3
0
Deadlift 0 18
0
0
Press and 50-60% 3 6 to 10
Rev Hyper
Pulldown
and
FaceHyper
Pull bw 3 10
Superset
and Rev Fly 50-60% 3 6 to 10
Superset

Average Intensity vs. Total Lifts

Average Intensity Total Lifts
0.72 350
0.7
300
0.68
0.66 250
Average Intensity

0.64 200
0.62
0.6 150

0.58 100
0.56
50
0.54
0.52 0
1 2 3 4
Total Lifts
 Deadlift Max Calculator
Weight Lifted Reps Training
Completed Max
310 1 310
lease Enter your heaviest set for each exercise from
e last 6 weeks. If you know your actual max than just
ter your Max into the Load and the reps completed as
1
Week 1
Session 2
Relative Notes Exercise Intensity Load Sets
Intensity
50% 145 6
0
SSB or
55% Pause Squat 0
0
0
60% 126 3
Floor Press 0
65% or Close 0
Grip Bench 0
0
60% 113 3
0
Pendlay
60% Row 0
0
Superset 0
with DB
Superset 50-60% 3
Chest
with 50-60% 3
Rev Fly
Weighted 50-60% 3
superset
Week 2
Session 2
Relative Notes Exercise Intensity Load Sets
Intensity
60% 174 4
0
SSB or
70% Pause Squat 0
0
0
70% 147 3
Floor Press 0
75% or Close 0
Grip Bench 0
0
70% 132 3

Pendlay
70% Row
 0
Pendlay
70% Row 0
0
Superset 0
with DB
Superset 50-60% 3
Chest
with 50-60% 3
Rev Fly
Weighted
superset 50-60% 3
Week 3
Session 2
Relative
Intensity Notes Exercise Intensity Load Sets
55% 160 6
0
SSB or
57% Pause Squat 0
0
0
65% 137 3
Floor Press 0
68% or Close 0
Grip Bench 0
0
65% 123 3
0
Pendlay
65% Row 0
0
Superset 0
with DB
Superset 50-60% 3
Chest
with 50-60% 3
Rev Fly
Weighted 50-60% 3
superset
Week 4
Session 2
Relative Notes Exercise Intensity Load Sets
Intensity
65% 189 4
0
SSB or
73% Pause Squat 0
0
0
75% 158 3
Floor Press 0
78% or Close 0
Grip Bench 0
0
 75% 142 3
0
Pendlay
75% Row 0
0
Superset 0
with DB
Superset 50-60% 3
Chest
with 50-60% 3
Rev Fly
Weighted 50-60% 3
superset

350

300

250

200

150

100

50

0
4
Week 1
Session 2 Sess
Reps Total Relative Notes Exercise Intensity Load
Volume Intensity
4 50% 155
60% 186
24 50% Deadlift 70% 217
0
0
12 70% 147
75% 158
36 60% Bench Press 80% 168
0
0
12 50% 145
Box Squat 0
36 60% (1" below 0
parrallel) 0
Superset 0
8 to 12 with
Rev DB
Hyper 50-60%
8 to 12 Chest
Superset 50-60%
Face Pull
8 to 12 with hyper
and Rev Fly 50-60%
Week 2 Superset
Session 2 Sess
Reps Total Relative Notes Exercise Intensity Load
Volume Intensity
4 65% 202
70% 217
16 60% Deadlift 75% 233
0
0
8 65% 137
75% 158
24 70% Bench Press 85% 179
0
0
8 45% 131

24 70% Front Squat

 0
24 70% Front Squat 0
0
Superset 0
6 to 10 with
Rev DB
Hyper 50-60%
6 to 10 Chest
Superset 50-60%
Face Pull
6 to 10 with hyper
and Rev Fly 50-60%
Week 3 Superset
Session 2 Sess
Total Relative
Reps Volume Intensity Notes Exercise Intensity Load
4 53% 163
63% 194
24 55% Deadlift 73% 225
0
0
10 73% 152
78% 163
30 65% Bench Press 83% 173
0
0
10 55% 160
Box Squat 0
30 65% (1" below 0
parrallel) 0
Superset 0
8 to 12 with
Rev DB
Hyper 50-60%
8 to 12 Chest
Superset 50-60%
Face Pull
8 to 12 with hyper
and Rev Fly 50-60%
Week 4 Superset
Session 2 Sess
Reps Total Relative Notes Exercise Intensity Load
Volume Intensity
4 60% 186
70% 217
16 65% Deadlift 80% 248
0
0
8 65% 137
75% 158
24 75% Bench Press 85% 179
0
0
 8 50% 145
0
24 75% Front Squat 0
0
Superset 0
6 to 10 with
Rev DB
Hyper 50-60%
6 to 10 Chest
Superset 50-60%
Face Pull
6 to 10 with hyper
and Rev Fly 50-60%
Superset
 Session 3
Sets Reps Total Relative Notes
Volume Intensity
2 5
2 4
2 3 24 60%

2 5
2 4
2 3 24 75%

3 10

30 50%

3 8 to 12
3 10
3 8 to 12

Session 3
Sets Reps Total Relative Notes
Volume Intensity
2 5
2 4
2 3 24 70%

2 5
2 4
2 3 24 75%

4 4

16 45%
 16 45%

3 6 to 10
3 10
3 6 to 10

Session 3
Total Relative
Sets Reps Volume Intensity Notes
2 5
2 4
2 3 24 63%

2 5
2 4
2 3 24 78%

3 8

24 55%

3 8 to 12
3 10
3 8 to 12

Session 3
Sets Reps Total Relative Notes
Volume Intensity
2 5
2 4
2 3 24 70%

2 5
2 4
2 3 24 75%
4 4

16 50%

3 6 to 10
3 10
3 6 to 10