Squat Max Calculator Bench Max Calculator

Weight Reps Training Weight Lifted Reps Training

Lifted Completed Max Completed Max
260 5 293 200 5 0
Week 1 2 3 4 Please Enter your heavi
the last 6 weeks. If you k
Total Lifts 360 360 320 320 enter your Max into the L
Average 69% 73% 76% 79%
Intensity

Session 1
Exercise Intensity Guide Load Goal RPE Sets Reps Total
Volume
80% 235 8 1 5
75% 220 7 3 5
Squat 0 20
0
0
80% 0 8 1 5
75% 0 7 3 5
Bench Press 0 20
0
0
60% n/a 5 10
n/a
Row n/a 50
n/a
Three (Curl n/a 10 seconds
up, Side n/a 3 each n/a
Plank, condition
Session 1
Exercise Intensity Guide Load Goal RPE Sets Reps Total
Volume
83% 243 8 1 5
78% 228 7 3 5
Squat 0 20
0
0
83% 0 8 1 5
78% 0 7 3 5
Bench Press 0 20
0
0
65% n/a 5 10
n/a
Row n/a 50
 Row 50
n/a
Three (Curl n/a 10 seconds
up, Side n/a 3 each n/a
Plank, condition
Session 1 Total
Exercise Intensity Guide Load Goal RPE Sets Reps Volume
85% 248 8 1 5
80% 235 7 3 5
Squat 0 20
0
0
85% 0 8 1 5
80% 0 7 3 5
Bench Press 0 20
0
0
70% n/a 5 8
n/a
Row n/a 40
n/a
Three (Curl n/a 10 seconds
up, Side n/a 3 each n/a
Plank, condition
Session 1
v Intensity Load Sets Reps Total
Volume
88% 255 8 1 5
83% 243 7 3 5
Squat 0 20
0
0
88% 0 8 1 5
83% 0 7 3 5
Bench Press 0 20
0
0
75% n/a 5 8
n/a
Row n/a 40
n/a
Three (Curl n/a 10 seconds
up, Side n/a 3 each n/a
Plank, condition
 Average Intensity vs. Total Lifts
Average Intensity Total Lifts

0.9

0.8

0.7

0.6
Average Intensity

0.5

0.4

0.3

0.2

0.1

0
1 2 3 4 5

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 Guide Load Goal RPE
Intensity
80% 238 8
75% 223 7
78% Starting Deadlift 0
point of
block, 0
looking to 0
build top 75% 0 8
set over 70% 0 7
length of
78% the block Floor Press 0
0
0
60% n/a
n/a
Pulldown or
60% Pull up n/a
n/a
n/a
Plank s/s n/a
Hypers

Session 2
Relative Notes Exercise Intensity Guide Load Goal RPE
Intensity
83% 243 8
78% 228 7
80% Loads are Deadlift 0
suggested 0
increases 0
try and
stick to the 78% 0 8
Suggested 73% 0 7
80% RPE Floor Press 0
0
0
65% n/a
n/a
Pulldown or
65% Pull up n/a
 Pulldown or
65% Pull up
n/a
n/a
Plank s/s n/a
Hypers

Relative Session 2
Intensity Notes Exercise Intensity Guide Load Goal RPE
85% 248 8
80% 235 7
83% Loads are Deadlift 0
suggested 0
increases 0
try and
stick to the 80% 0 8
Suggested 75% 0 7
83% RPE Floor Press 0
0
0
70% n/a
n/a
Pulldown or
70% Pull up n/a
n/a
n/a
Plank s/s
Hypers n/a

Session 2
Relative Notes Exercise Intensity Load
Intensity
88% 255 8
83% 243 7
85% Loads are Deadlift 0
suggested 0
increases 0
try and
stick to the 83% 0 8
Suggested 78% 0 7
85% RPE Floor Press 0
0
0
75% n/a
n/a
Pulldown or
75% Pull up n/a
n/a
n/a
Plank s/s
Hypers n/a
 400

350

300

250

200

150

100

50

0
4 5
 Week 1
Session 2
Sets Reps Total Relative Notes Exercise Intensity
Volume Intensity
1 5 75%
3 5 70%
20 78% Starting Pause Squat
point of
block,
looking to
1 5 build top 80%
3 5 set over 75%
length of Pause
20 73% the block Bench Press

5 10 60%

50 60% Row

DB Bench
3 60s and 10 Press s/s n/a
reps
Week 2 DB Row
Session 2
Sets Reps Total Relative Notes Exercise Intensity
Volume Intensity
1 5 78%
3 5 73%
20 80% Loads are Pause Squat
suggested
increases
try and
1 5 stick to the 83%
3 5 Suggested 78%
RPE Pause
20 75% Bench Press

5 10 65%

50 65% Row
 50 65% Row

DB Bench
3 60s and 10 Press s/s n/a
reps
Week 3 DB Row
Session 2 Total Relative
Sets Reps Volume Intensity Notes Exercise Intensity
1 5 80%
3 5 75%
20 83% Loads are Pause Squat
suggested
increases
try and
1 5 stick to the 85%
3 5 Suggested 80%
RPE Pause
20 78% Bench Press

5 8 70%

40 70% Row

DB Bench
60s and 10 Press s/s
3 reps n/a
Week 4 DB Row
Session 2
Sets Reps Total Relative Notes Exercise Intensity
Volume Intensity
1 5 83%
3 5 78%
20 85% Loads are Pause Squat
suggested
increases
try and
1 5 stick to the 88%
3 5 Suggested 83%
RPE Pause
20 80% Bench Press

5 8 75%

40 75% Row

DB Bench
60s and 10 Press s/s
3 reps n/a
DB Row
 Session 3
Guide Load Goal RPE Sets Reps Total Relative Notes
Volume Intensity
220 8 1 5
205 7 3 5
0 20 73% Starting
point of
0 block,
0 looking to
0 8 1 5 build top
0 7 3 5 set over
length of
0 20 78% the block
0
0
n/a 5 10
n/a
n/a 50 60%
n/a
n/a
3 10

Session 3
Guide Load Goal RPE Sets Reps Total Relative Notes
Volume Intensity
228 8 1 5
213 7 3 5
0 20 75% Loads are
0 suggested
0 increases
try and
0 8 1 5 stick to the
0 7 3 5 Suggested
0 20 80% RPE
0
0
n/a 5 10
n/a
n/a 50 65%
 50 65%
n/a
n/a
3 10

Session 3 Total Relative

Guide Load Goal RPE Sets Reps Volume Intensity Notes
235 8 1 5
220 7 3 5
0 20 78% Loads are
0 suggested
0 increases
try and
0 8 1 5 stick to the
0 7 3 5 Suggested
0 20 83% RPE
0
0
n/a 5 8
n/a
n/a 40 70%
n/a
n/a
3 10

Session 3
Load Sets Reps Total Relative Notes
Volume Intensity
243 8 1 5
228 7 3 5
0 20 80% Loads are
0 suggested
0 increases
try and
0 8 1 5 stick to the
0 7 3 5 Suggested
0 20 85% RPE
0
0
n/a 5 8
n/a
n/a 40 75%
n/a
n/a
3 10
 Session 4
Exercise Intensity Guide Load Goal RPE Sets Reps Total
Volume
75% 223 8 1 5
70% 208 7 3 5
Pause
Deadlift 0 20
0
0
65% 0 8 1 5
60% 0 7 3 5
Incline
Press 0 20
0
0
60% n/a 5 10
n/a
Pulldown or
Pull up n/a 50
n/a
Barbell hip n/a
thrust s/s n/a 3 10
Split squat
Session 4
Exercise Intensity Guide Load Goal RPE Sets Reps Total
Volume
78% 228 8 1 5
73% 213 7 3 5
Pause
Deadlift 0 20
0
0
68% 0 8 1 5
63% 0 7 3 5
Incline
Press 0 20
0
0
65% n/a 5 10
n/a
Pulldown or
Pull up n/a 50
Pulldown or
Pull up 50
n/a
Barbell hip n/a
thrust s/s n/a 3 10
Split squat
Session 4 Total
Exercise Intensity Guide Load Goal RPE Sets Reps Volume
80% 235 8 1 5
75% 220 7 3 5
Pause
Deadlift 0 20
0
0
70% 0 8 1 5
65% 0 7 3 5
Incline
Press 0 20
0
0
70% n/a 5 8
n/a
Pulldown or
Pull up n/a 40
n/a
Barbell hip n/a
thrust s/s n/a 3 10
Split squat
Session 4
Exercise Intensity Load Sets Reps Total
Volume
83% 243 8 1 5
78% 228 7 3 5
Pause
Deadlift 0 20
0
0
73% 0 8 1 5
68% 0 7 3 5
Incline
Press 0 20
0
0
75% n/a 5 8
n/a
Pulldown or
Pull up n/a 40
n/a
Barbell hip n/a
thrust s/s n/a 3 10
Split squat
Relative Notes
Intensity

73% Starting
point of
block,
looking to
build top
set over
length of
63% the block

60%

Relative Notes
Intensity

75% Loads are

suggested
increases
try and
stick to the
Suggested
65% RPE

65%
 65%

Relative
Intensity Notes

78% Loads are

suggested
increases
try and
stick to the
Suggested
68% RPE

70%

Relative Notes
Intensity

80% Loads are

suggested
increases
try and
stick to the
Suggested
70% RPE

75%