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 172 148 54 9 enter your Max into the L
Average 80% 79% 85% 100%
Intensity

Session 1
Exercise Intensity Guide Load Goal RPE Sets Reps Total
Volume
85% 248 9 5 3
Squat
(comp 0
variation / 0 15
strongest 0
variation)
0
75% 223 7 4 2
0
Pause
Deadlift 0 8
0
0
75% n/a 8 3 6
n/a
Walking
Lunge n/a 18
n/a
Hyper s/s n/a
Weighted n/a 8 3 6 n/a
deadbug
Session 1
Exercise Intensity Guide Load Goal RPE Sets Reps Total
Volume
85% 248 7 3 3
Squat
(comp 0
variation / 0 9
strongest 0
variation)
0
75% 223 7 4 2
0
Pause
Deadlift 0 8
0
0
75% n/a 8 3 6
n/a
Walking
Lunge n/a 18
 Walking
Lunge 18
n/a
Hyper s/s n/a
Weighted n/a 8 3 6 n/a
deadbug
Session 1
Exercise Intensity Guide Load Goal RPE Sets Reps Total
Volume
90% 263 8 3 2
Squat
(comp 0
variation / 0 6
strongest 0
variation)
0
80% 238 8 3 2
0
Pause
Deadlift 0 6
0
0

Session 1
Total
Exercise Intensity Guide Load Goal RPE Sets Reps Volume
100% 293 7 3 1
Squat
(comp 0
variation / 0 3
strongest 0
variation)
0

Average Intensity vs. Total Lifts

Average Intensity Total Lifts

1.2

0.8
Average Intensity

0.6

0.4

0.2
 Average Intensity
0.6

0.4

0.2

0
1 2 3 4 5

Total Lifts

1.2

Week 1 2 3 4 5 6
Number of 0.8
372 372 372 372 264 218
lifts
Average
Intensity 59.00% 64.00% 69.00% 54.00% 75.00% 76.00%

0.6
0.8

0.6

0.4

0.2

0
1 2
 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
90% 0 9
0
90% Concentrate Bench press 0
d load at 0
start of the 0
block
should be a 75% 0 8
tought 0
session Incline
75% Bench press 0
0
0
75% n/a 9
n/a
Pulldown or
75% pull up n/a
n/a
n/a
shoulder n/a 8
press s/s

Session 2
Relative Notes Exercise Intensity Guide Load Goal RPE
Intensity
85% 0 7
0
90% Bench press 0
0
Recovery 0
Week 75% 0 8
0
Incline
75% Bench press 0
0
0
75% n/a 9
n/a
Pulldown or
75% pull up n/a
 Pulldown or
75% pull up
n/a
n/a
shoulder n/a 8
press s/s

Session 2
Relative Notes Exercise Intensity Guide Load Goal RPE
Intensity
90% 0 8
0
90% Lead in Bench press 0
week, heavy 0
doubles 0
should feel
good 1-2 80% 0 8
reps in the 0
tank Incline
80% Bench press 0
0
0

Session 2
Relative
Intensity Notes Exercise Intensity Guide Load Goal RPE
100% 0 7
0
100% 1 rep max Bench press 0
0
0

200
16000
180

160
14000
140

120
12000
100

80

60 10000
eps x intensity)

40

20 8000
 120
12000
100

80

60 10000

Abitrary load (reps x intensity)

40

20 8000

0
4 5

6000

4000

2000

0
1

Number of lifts and Average Intensity for 12 week re

2

7 8 9 10 11 12
8
242 234 172 148 54 9
79.00% 72.00% 80.00% 78.75% 84.69% 100.00%

6
8

0
1 2 3 4 5 6 7 8

Week
 Weekload
Abitrary 1 2 3
(reps x 13760 11655 4573.125
intensity)
Week 1
Session 2
Sets Reps Total Relative Notes Exercise Intensity
Volume Intensity
5 3 90%

15 90% Concentrate Deadlift

d load at
start of the
block
3 3 should be a 75%
tought
9 75% session Pause Squat

3 6 75%
DB Step up
18 75% or BB Step
up

3 6 row s/s SSB

or BB Good
Week 2
Session 2
Sets Reps Total Relative Notes Exercise Intensity
Volume Intensity
3 3 85%

9 85% Deadlift

Recovery
3 3 Week 75%

9 75% Pause Squat

3 6 75%
DB Step up
18 75% or BB Step
up
 DB Step up
18 75% or BB Step
up

3 6 row s/s SSB

or BB Good
Week 3
Session 2
Sets Reps Total Relative Notes Exercise Intensity
Volume Intensity
3 2 90%

6 90% Lead in Deadlift

week, heavy
doubles
should feel
3 3 good 1-2 80%
reps in the
9 80% tank Pause Squat

Week 4
Session 2
Total Relative
Sets Reps Volume Intensity Notes Exercise Intensity
3 1 100%

Deload
3 100% week Deadlift

Abitrary load (reps x intensity) vs. Week

 1 2 3 4

Week

ntensity for 12 week relative intensity block

400

350

300

250

Average Intensity
200 Number of lifts
 250

Average Intensity
200 Number of lifts

150

100

50

0
7 8 9 10 11 12

eek
 4
900

Session 3
Guide Load Goal RPE Sets Reps Total Relative Notes
Volume Intensity
268 9 5 3
0
0 15 90% Concentrate
0 d load at
0 start of the
block
220 7 4 2 should be a
0 tought
0 8 75% session
0
0
n/a 9 3 6
n/a
n/a 18 75%
n/a
n/a
8 3 6

Session 3
Guide Load Goal RPE Sets Reps Total Relative Notes
Volume Intensity
253 7 3 3
0
0 9 85%
0
0 Recovery
220 7 4 2 Week
0
0 8 75%
0
0
n/a 9 3 6
n/a
n/a 18 75%
 18 75%
n/a
n/a
8 3 6

Session 3
Guide Load Goal RPE Sets Reps Total Relative Notes
Volume Intensity
268 8 3 2
0
0 6 90% Lead in
0 week, heavy
0 doubles
should feel
235 8 3 2 good 1-2
0 reps in the
0 6 80% tank
0
0

Session 3
Total Relative
Guide Load Goal RPE Sets Reps Volume Intensity Notes
298 7 3 1
0
Deload
0 3 100% week
0
0

Abitrary load (reps x intensity)

 Abitrary load (reps x intensity)

Average Intensity
Number of lifts
Average Intensity
Number of lifts
 Session 4
Exercise Intensity Guide Load Goal RPE Sets Reps Total
Volume
88% 0 9 5 3
0
Pause
Bench Press 0 15
0
0
83% 0 8 3 3
0
Close grip
bench press 0 9
0
0
70% n/a 9 3 8
n/a
Barbell or
DB Row n/a 24
n/a
BB Curl s/s n/a
Rolling DB n/a 8 3 6
Press
Session 4
Exercise Intensity Guide Load Goal RPE Sets Reps Total
Volume
83% 0 7 3 3
0
Pause
Bench Press 0 9
0
0
83% 0 8 3 3
0
Close grip
bench press 0 9
0
0
70% n/a 9 3 8
n/a
Barbell or
DB Row n/a 24
Barbell or
DB Row 24
n/a
BB Curl s/s n/a
Rolling DB n/a 8 3 6
Press
Session 4
Exercise Intensity Guide Load Goal RPE Sets Reps Total
Volume
83% 0 8 3 2
0
Pause
Bench Press 0 6
0
0
85% 0 9 3 3
0
Close grip
bench press 0 9
0
0

Session 4
Total
Exercise Intensity Guide Load Goal RPE Sets Reps Volume
0% 0
0
0 0
0
0
Relative Notes
Intensity

88% Concentrate
d load at
start of the
block
should be a
tought
83% session

70%

Relative Notes
Intensity

83%

Recovery
Week

83%

70%
 70%

Relative Notes
Intensity

83% Concentrate
d load at
start of the
block
should be a
tought
85% session

Relative
Intensity Notes

Deload
week