To generate a personalized bench press or squat pyramid chart, simply enter your 1RM (one rep max) in the box below. You can then print the personalized bench press or squat strength pyramid routine. This bench press pyramid calculator will help you focus your workouts and get the maximum benefits of pyramid training. The output will contain 30lbs below your max and 70 lbs above in 10lb increments. Once you conquer a pyramid, move on to the next one.
After you generate your bench press pyramid be sure to check out our library of chest workouts or our 16-week muscle building trainer SixPack Jacked to supplement the pyramid.