💪 Bench Press Pyramid Calculator
Build a pyramid set scheme for bench press, from light warm-up reps up to your heaviest working set.
What is a pyramid set scheme?
Pyramid training gradually increases the weight (and decreases the reps) across a series of sets, starting light and building up to a heavy top set. It is a popular way to warm up safely for a heavy bench press while still doing useful volume work.
How this calculator works
Enter your intended top working weight, the bar weight you use, and how many total sets you want in the pyramid. The calculator spaces the sets between roughly 40% and 100% of your top weight, rounds each to the nearest 5 lb, and assigns progressively lower rep counts as the weight increases.
Use this as a general planning guide. Adjust the suggested weights and reps to match your own experience level, and always warm up thoroughly before heavy sets.