Squat Max Calculator Bench Max Calculator

Weight Reps Training Weight Reps Training

Lifted Completed Max Lifted Completed Max
260 3 275 200 5 225
Week 1 2 3 4 Please Enter your heaviest set for ea
the last 6 weeks. If you know your act
Total Lifts 264 232 199 156 enter your Max into the Load and the r
Average 65% 76% 69% 81%
Intensity

Session 1
Exercise Intensity Load Sets Reps Total
Volume
70% 193 6 6
0
High Bar
Squat 0 36
0
0
70% 158 6 6
0
Close Grip
Bench Press 0 36
0
0
60% 178 6 4
Deficit 0
Deadlift (4- 0 24
5cm) 0
Press 0
superset
Press up 60-70% 3 8
with chin
superset bw 3 10
Face Pull
andwith
DB Y-T- 50-60% 3 10
W superset
Session 1
Exercise Intensity Load Sets Reps Total
Volume
80% 220 5 4
0
Squat 0 20
0
0
80% 180 5 4
0
Bench Press 0 20
0
0
70% 208 4 4

Pause Squat 16
 0
Pause Squat 0 16
0
0
super set 60-70% 4 8
and
with Chest
Weighted
Face Pull bw 4 8
andHyper
DB Y-T- 50-60% 4 8
W superset
Session 1
Total
Exercise Intensity Load Sets Reps Volume
75% 206 5 5
0
High Bar
Squat 0 25
0
0
75% 169 5 5
0
Close Grip
Bench Press 0 25
0
0
65% 193 6 3
Deficit 0
Deadlift (4- 0 18
5cm) 0
Press 0
superset
Press up 60-70% 3 8
with chin
superset bw 3 10
Face Pull
andwith
DB Y-T- 50-60% 3 10
W superset
Session 1
Exercise Intensity Load Sets Reps Total
Volume
85% 234 5 3
0
Squat 0 15
0
0
85% 191 5 3
0
Bench Press 0 15
0
0
 75% 206 3 3
0
Pause Squat 0 9
0
0
super set 60-70% 4 8
and
with Chest
Weighted
Face Pull bw 4 8
andHyper
DB Y-T- 50-60% 4 8
W superset

Average Intensity vs. Total Lifts

Average Intensity Total Lifts
0.9 300
0.8
250
0.7
0.6 200
Average Intensity

0.5
150
0.4
0.3 100
0.2
50
0.1
0 0
1 2 3 4
Total Lifts
 Deadlift Max Calculator
Weight Lifted Reps Training
Completed Max
280 3 296
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

Session 2
Relative Notes Exercise Intensity Load Sets
Intensity
50% 113 4
0
70% Front Squat 0
0
0
75% 169 4
0
Feet up
70% bench press 0
0
0
60% 178 6
Deficit 0
60% Deadlift (4- 0
5cm) 0
0
superset 60-70% 3
with Chest
superset
with heavy 60-70% 3
superset 60-70% 3
with

Session 2
Relative Notes Exercise Intensity Load Sets
Intensity
75% 169 4
On last two
sets can 0
CG Bench
80% raise the Press 0
weight up - 0
RPE 8-8.5
0
80% 237 4
On last two
sets can 0
80% raise the Deadlift 0
weight up - 0
RPE 8-8.5
0
70% 158 4

70% Floor Press

 0
70% Floor Press 0
0
0
press 60-70% 4
superset
with 60-70% 4
Superset
weighted
with Skull 60-70% 4

Session 2
Relative
Intensity Notes Exercise Intensity Load Sets
55% 124 4
0
75% Front Squat 0
0
0
75% 169 5
0
Feet up
75% bench press 0
0
0
65% 193 6
Deficit 0
65% Deadlift (4- 0
5cm) 0
0
superset
with Chest 60-70% 3
superset 60-70% 3
with heavy
superset 60-70% 3
with

Session 2
Relative Notes Exercise Intensity Load Sets
Intensity
80% 180 4
On last two
sets can 0
CG Bench
85% raise the Press 0
weight up - 0
RPE 9-9.5
0
85% 252 3
On last two
sets can 0
85% raise the Deadlift 0
weight up - 0
RPE 9-9.5
0
 75% 169 4
0
75% Floor Press 0
0
0
press 60-70% 4
superset
with 60-70% 4
Superset
weighted 60-70% 4
with Skull

300

250

200

150

100

50

0
4
Session 2 Sess
Reps Total Relative Notes Exercise Intensity Load
Volume Intensity
6 70% 193
0
High Bar
24 50% Squat 0
0
0
6 70% 158
0
Close Grip
24 75% Bench Press 0
0
0
4 60% 178
Deficit 0
24 60% Deadlift (4- 0
5cm) 0
Press 0
8 to 12 superset
Press up 60-70%
8 to 12 with chin
superset bw
Face Pull
8 to 12 andwith
DB Y-T- 50-60%
Week 2W superset
Session 2 Sess
Reps Total Relative Notes Exercise Intensity Load
Volume Intensity
6 80% 220
On last two
sets can 0
24 75% raise the Squat 0
weight up - 0
RPE 8-8.5
0
4 80% 180
On last two
sets can 0
16 80% raise the Bench Press 0
weight up - 0
RPE 8-8.5
0
6 70% 208

24 70% Pause Squat

 0
24 70% Pause Squat 0
0
0
8 super set 60-70%
and
with Chest
8 Weighted
Face Pull bw
8 andHyper
DB Y-T- 50-60%
Week 3W superset
Session 2 Sess
Total Relative
Reps Volume Intensity Notes Exercise Intensity Load
5 75% 206
0
High Bar
20 55% Squat 0
0
0
5 75% 169
0
Close Grip
25 75% Bench Press 0
0
0
3 65% 193
Deficit 0
18 65% Deadlift (4- 0
5cm) 0
Press 0
8 to 12 superset
Press up 60-70%
8 to 12 with chin
superset bw
Face Pull
8 to 12 andwith
DB Y-T- 50-60%
Week 2W superset
Session 2 Sess
Reps Total Relative Notes Exercise Intensity Load
Volume Intensity
4 85% 234
On last two
sets can 0
16 80% raise the Squat 0
weight up - 0
RPE 9-9.5
0
3 85% 191
On last two
sets can 0
9 85% raise the Bench Press 0
weight up - 0
RPE 9-9.5
0
4 75% 206
0
16 75% Pause Squat 0
0
0
8 super set 60-70%
and
with Chest
8 Weighted
Face Pull bw
8 andHyper
DB Y-T- 50-60%
W superset
 Session 3
Sets Reps Total Relative Notes Exercise Intensity
Volume Intensity
6 6

36 70%

6 6

36 70%

6 4

24 60%

3 8
3 10
3 10

Session 3
Sets Reps Total Relative Notes Exercise Intensity
Volume Intensity
5 4 80%
On last two
sets can
20 80% raise the Deadlift
weight up -
RPE 8-8.5
5 4 75%
On last two
sets can Spotto
20 80% raise the Press
weight up -
RPE 8-8.5
4 4 70%
Pause
16 70% Deadlift (2-
3" off floor)
 Pause
16 70% Deadlift (2-
3" off floor)

4 8 press 60-70%
superset
4 8 with 60-70%
Superset
weighted
4 8 with Skull 60-70%

Session 3
Total Relative
Sets Reps Volume Intensity Notes Exercise Intensity
5 5

25 75%

5 5

25 75%

6 3

18 65%

3 8
3 10
3 10

Session 3
Sets Reps Total Relative Notes Exercise Intensity
Volume Intensity
5 3 85%
On last two
sets can
15 85% raise the Deadlift
weight up -
RPE 9-9.5
5 3 80%
On last two
sets can Spotto
15 85% raise the Press
weight up -
RPE 9-9.5
3 3 75%
Pause
9 75% Deadlift (2-
3" off floor)

4 8 press 60-70%
superset
4 8 with 60-70%
4 8 Superset
weighted 60-70%
with Skull
 Session 4
Load Sets Reps Total Relative Notes
Volume Intensity

Session 4
Load Sets Reps Total Relative Notes
Volume Intensity
237 4 4
On last two
0 sets can
0 16 80% raise the
0 weight up -
RPE 8-8.5
0
169 4 6
0
0 24 75%
0
0
208 4 4

16 70%
 0
0 16 70%
0
0
4 8
4 8
4 8

Session 4
Total Relative
Load Sets Reps Volume Intensity Notes

Session 4
Load Sets Reps Total Relative Notes
Volume Intensity
252 3 3
On last two
0 sets can
0 9 85% raise the
0 weight up -
RPE 9-9.5
0
180 4 4
0
0 16 80%
0
0
222 4 3
0
0 12 75%
0
0
4 8
4 8
4 8