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 265 198 248 168 enter your Max into the Load and the r
Average 69% 77% 74% 79%
Intensity

Session 1
Exercise Intensity Load Sets Reps Total
Volume
70% 203 6 4
0
Squat 0 24
0
0
75% 158 4 6
0
Bench Press 0 24
0
0
60% 186 4 4
0
Pause Squat 0 16
0
0
super set 60-70% 3 8 to 12
with Chest
Weighted
Face Pull
Hyper bw 3 10
and DB Y-T- 50-60% 3 10
W superset
Session 1
Exercise Intensity Load Sets Reps Total
Volume
75% 218 2 5
80% 232 2 4
Squat 85% 247 2 3 24
0
0
80% 168 2 5
85% 179 2 4
Bench Press 90% 189 2 3 24
0
0
70% 217 3 3

Pause Squat 9
 0
Pause Squat 0 9
0
0
super set 60-70% 4 6 to 8
with Chest
Weighted
Face Pull bw 4 8
Hyper
and DB Y-T- 50-60% 4 6
W superset
Session 1
Total
Exercise Intensity Load Sets Reps Volume
75% 218 6 4
0
Squat 0 24
0
0
80% 168 6 4
0
Bench Press 0 24
0
0
65% 202 4 4
0
Pause Squat 0 16
0
0
super set
with Chest 60-70% 3 8 to 12
Weighted bw 3 10
Face Pull
Hyper
and DB Y-T- 50-60% 3 10
W superset
Session 1
Exercise Intensity Load Sets Reps Total
Volume
80% 232 2 4
85% 247 2 3
Squat 90% 261 2 2 18
0
0
75% 158 2 4
85% 179 2 3
Bench Press 95% 200 2 2 18
0
0
 75% 233 3 2
0
Pause Squat 0 6
0
0
super set 60-70% 4 6 to 8
with Chest
Weighted
Face Pull
Hyper bw 4 8
and DB Y-T- 50-60% 4 6
W superset

Average Intensity vs. Total Lifts

Average Intensity Total Lifts
0.8 300
0.78
250
0.76
0.74 200
Average Intensity

0.72
150
0.7
0.68 100
0.66
50
0.64
0.62 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

Session 2
Relative Notes Exercise Intensity Load Sets
Intensity
65% 137 5
0
CG Bench
70% Press 0
0
0
70% 217 6
0
75% Deadlift 0
0
0
75% 142 4
0
Pendlay
60% Row 0
0
0
press 60-70% 3
superset
with 60-70% 3
Superset
weighted 60-70% 3
with Skull

Session 2
Relative Notes Exercise Intensity Load Sets
Intensity
75% 158 5
0
CG Bench
80% Press 0
0
0
80% 248 5
0
85% Deadlift 0
0
0
85% 161 5

Pendlay
70% Row
 0
Pendlay
70% Row 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
70% 147 5
0
CG Bench
75% Press 0
0
0
75% 233 6
0
80% Deadlift 0
0
0
80% 151 6
0
Pendlay
65% Row 0
0
0
press
superset 60-70% 3
with 60-70% 3
Superset
weighted 60-70% 3
with Skull

Session 2
Relative Notes Exercise Intensity Load Sets
Intensity
75% 158 4
0
CG Bench
85% Press 0
0
0
80% 248 3
0
85% Deadlift 0
0
0
 85% 161 4
0
Pendlay
75% Row 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
5 70% 203
0
25 65% Squat 0
0
0
4 75% 158
0
24 70% Bench Press 0
0
0
6 60% 174
0
24 75% Pin Squat 0
0
0
8 to 12 super set 60-70%
with Chest
Weighted
8 to 12 Face Pull
Hyper bw
8 to 12 and DB Y-T- 50-60%
Week 2W superset
Session 2 Sess
Reps Total Relative Notes Exercise Intensity Load
Volume Intensity
3 70% 203
75% 218
15 75% Squat 80% 232
0
0
3 70% 147
75% 158
15 80% Bench Press 80% 168
0
0
3 70% 203

15 85% Pin Squat

 0
15 85% Pin Squat 0
0
0
6 to 8 super set 60-70%
with Chest
Weighted
6 to 8 Face Pull bw
Hyper
6 to 8 and DB Y-T- 50-60%
Week 3W superset
Session 2 Sess
Total Relative
Reps Volume Intensity Notes Exercise Intensity Load
4 75% 218
0
20 70% Squat 0
0
0
3 80% 168
0
18 75% Bench Press 0
0
0
4 65% 189
0
24 80% Pin Squat 0
0
0
super set
8 to 12 with Chest 60-70%
8 to 12 Weighted bw
Face Pull
Hyper
8 to 12 and DB Y-T- 50-60%
Week 2W superset
Session 2 Sess
Reps Total Relative Notes Exercise Intensity Load
Volume Intensity
4 70% 203
75% 218
16 75% Squat 80% 232
0
0
3 70% 147
75% 158
9 80% Bench Press 80% 168
0
0
 4 75% 218
0
16 85% Pin Squat 0
0
0
6 to 8 super set 60-70%
with Chest
Weighted
6 to 8 Face Pull
Hyper bw
6 to 8 and DB Y-T- 50-60%
W superset
 Session 3
Sets Reps Total Relative Notes Exercise Intensity
Volume Intensity
6 4 70%

24 70% Deadlift

4 6 75%

Pendlay
24 75% Row

4 4 60%
Pause
16 60% Deadlift (2-
3" off floor)

3 8 to 12 press 60-70%
superset
3 10 with 60-70%
3 10 Superset
weighted 60-70%
with Skull

Session 3
Sets Reps Total Relative Notes Exercise Intensity
Volume Intensity
2 5 80%
2 4
2 3 24 75% Deadlift

2 5 75%
2 4
Pendlay
2 3 24 75% Row

3 3 70%
Pause
9 70% Deadlift (2-
3" off floor)
 Pause
9 70% Deadlift (2-
3" off floor)

4 6 to 8 press 60-70%
superset
4 8 with 60-70%
Superset
weighted
4 6 with Skull 60-70%

Session 3
Total Relative
Sets Reps Volume Intensity Notes Exercise Intensity
6 4 75%

24 75% Deadlift

6 4 80%

Pendlay
24 80% Row

4 4 65%
Pause
16 65% Deadlift (2-
3" off floor)

press
3 8 to 12 superset 60-70%
3 10 with 60-70%
3 10 Superset
weighted 60-70%
with Skull

Session 3
Sets Reps Total Relative Notes Exercise Intensity
Volume Intensity
2 5 70%
2 4 80%
2 3 24 75% Deadlift 90%

2 5 80%
2 4
Pendlay
2 3 24 75% Row
3 2 75%
Pause
6 75% Deadlift (2-
3" off floor)

4 6 to 8 press 60-70%
superset
4 8 with 60-70%
4 6 Superset
weighted 60-70%
with Skull
 Session 4
Load Sets Reps Total Relative Notes
Volume Intensity
217 6 4
0
0 24 70%
0
0
142 4 6
0
0 24 75%
0
0
186 4 4
0
0 16 60%
0
0
3 8 to 12
3 8 to 12
3 8 to 12

Session 4
Load Sets Reps Total Relative Notes
Volume Intensity
248 5 3
0
0 15 80%
0
0
142 5 3
0
0 15 75%
0
0
217 3 3

9 70%
 0
0 9 70%
0
0
4 6 to 8
4 6 to 8
4 6 to 8

Session 4
Total Relative
Load Sets Reps Volume Intensity Notes
233 6 3
0
0 18 75%
0
0
151 6 4
0
0 24 80%
0
0
202 4 4
0
0 16 65%
0
0
3 8 to 12
3 8 to 12
3 8 to 12

Session 4
Load Sets Reps Total Relative Notes
Volume Intensity
217 1 3
248 1 3
279 1 3 9 80%
0
0
151 4 4
0
0 16 80%
0
0
233 3 2
0
0 6 75%
0
0
4 6 to 8
4 6 to 8
4 6 to 8