Squat Max Calculator Bench Max Calculator

Weight Reps Training Weight Reps Training

Lifted Completed Max Lifted Completed Max
230 7 276 200 5 225
Week 1 2 3 4 Please Enter your heaviest set for ea
the last 6 weeks. If you know your act
Total Lifts 216 91 216 77 enter your Max into the Load and the r
Average 54% 40% 56% 39%
Intensity

Session 1
Exercise Intensity Load Sets Reps Total
Volume
90% 248 4 5
0
Squat 0 20
0
0
70% 158 3 6
0
Bench Press 0 18
0
0
0% 0 0 0
0
n/a 0 0
0
0
Press 70-80% 3 6 to 8
superset
Hyper
superset n/a 3 10 + 60 sec

Session 1
Total
Exercise Intensity Load Sets Reps Volume
95% 263 3 4
0
Squat 0 12
0
0
60% 135 1 4
70% 158 1 3
Bench Press 80% 180 1 2 11
90% 203 1 1
100% 225 1 1
0% 0 0 0
0
n/a 0
 n/a 0 0
0
0
Press
superset 70-80% 3 6 to 8
Hyper n/a 3 10 + 60 sec
superset

Session 1
Exercise Intensity Load Sets Reps Total
Volume
100% 275 2 3
0
Squat 0 6
0
0
65% 148 2 8
70% 158 2 6
Bench Press 75% 170 2 4 36
0
0
0% 0 0 0
0
n/a 0 0
0
0
Press 70-80% 3 6 to 8
superset
Hyper n/a 3 10 + 60 sec
superset

Session 1
Exercise Intensity Load Sets Reps Total
Volume
105% 300 1 2
0
Squat 0 2
0
0
70% 158 2 5
75% 170 2 4
Bench Press 80% 180 2 3 24
0
0
75% 208 2 2
0
Pause Squat 0 4
Pause Squat 4
0
0
superset 60-70% 3 12
chest
Hyper
superset 60-70% 3 10 + 60 sec

Average Intensity vs. Total Lifts

Average Intensity Total Lifts

0.6

0.5

0.4
Average Intensity

0.3

0.2

0.1

0
1 2 3

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 Load Sets
Intensity
60% 178 6
0
90% Deadlift 0
0
0
65% 148 3
0
CG Bench
70% Press 0
0
0
60% 178 4
0
Pause
0% Deadlift 0
0
0
Through 60-70% 3
Barbell
and Ab Curl
roll
and rolling 70-80% 3
RB Press
Session 2
Relative
Intensity Notes Exercise Intensity Load Sets
85% 253 5
0
95% Deadlift 0
0
0
If 100% 0% 0 0
attempt is 0
sub
80% maximal n/a 0
continue on 0
to new PB 0
0% 0 0
0
0% n/a
 0% n/a 0
0
0
Through
Barbell
and Ab Curl
roll 60-70% 3
and rolling 70-80% 3
RB Press
Session 2
Relative Notes Exercise Intensity Load Sets
Intensity
65% 193 6
0
100% Deadlift 0
0
0
60% 135 3
0
CG Bench
70% Press 0
0
0
65% 193 3
0
Pause
0% Deadlift 0
0
0
Through 60-70% 3
Barbell
and Ab Curl
roll
and rolling 70-80% 3
RB Press
Session 2
Relative Notes Exercise Intensity Load Sets
Intensity
0% 0 0
0
105% n/a 0
0
0
65% 148 3
0
CG Bench
69.99% Press 0
0
0
0% 0 0
0
75% n/a 0
 75% n/a
0
0
Through 60-70% 3
Barbell
and Ab Curl
roll
and rolling 60-70% 3
RB Press

ensity vs. Total Lifts

Intensity Total Lifts

250

200

150

100

50

0
3 4

Total Lifts
 Week 1
Session 2 Sess
Reps Total Relative Notes Exercise Intensity Load
Volume Intensity
4 80% 220
0
24 60% Squat 0
0
0
8 70% 158
0
Pause
24 65% Bench Press 0
0
0
4 0% 0
0
16 60% n/a 0
0
DB press 0
20 + 6 and Chest 70-80%
Hyper
Supported
6 to 8 superset n/a
Week 2
Session 2 Sess
Total Relative
Reps Volume Intensity Notes Exercise Intensity Load
2 80% 220
0
10 85% Squat 0
0
0
0 60% 135
0
0 0% Bench Press 0
0
0
0 0% 0
0
0 0% n/a
 0 0% n/a 0
0
DB press 0
20 + 6 and Chest 70-80%
6 to 8 Hyper
Supported n/a
superset
Week 3
Session 2 Sess
Reps Total Relative Notes Exercise Intensity Load
Volume Intensity
3 80% 220
0
18 65% Squat 0
0
0
8 65% 148
70% 158
24 60% Bench Press 75% 170
0
0
4 0% 0
0
12 65% n/a 0
0
DB press 0
20 + 6 and Chest 70-80%
6 to 8 Hyper
Supported n/a
superset
Week 4
Session 2 Sess
Reps Total Relative Notes Exercise Intensity Load
Volume Intensity
0 60% 178
70% 208
0 0% Deadlift 80% 238
90% 268
100% 298
6 70% 158
75% 170
18 65.55% Bench Press 80% 180
0
0
0 0% 0
0
0 0% n/a 0
 0 0% n/a
0
Press 0
20 + 6 superset 60-70%
Hyper
chest DB
12 superset 60-70%
 Session 3
Sets Reps Total Relative Notes Exercise Intensity
Volume Intensity
6 2 55%

Deficit
12 80% Deadlift

3 8 65%

24 70% Floor Press

35%

0 0% RDL

3 6 to 8 Through 60-70%
Barbell
and Ab Curl
roll
3 10 + 60 sec and rolling 60-70%
RB Press
Session 3
Total Relative
Sets Reps Volume Intensity Notes Exercise Intensity
6 2 75%

12 80% Deficit

6 6 0%

36 60% n/a

0 0 0%

0 0% n/a
 0 0% n/a

Through
3 6 to 8 Barbell
and Ab Curl
roll 60-70%
3 10 + 60 sec and rolling 60-70%
RB Press
Session 3
Sets Reps Total Relative Notes Exercise Intensity
Volume Intensity
6 2 60%

Deficit
12 80% Deadlift

2 8 60%
2 6
Spotto
2 4 36 70% Press

0 0 38%

0 0% RDL

3 6 to 8 Through 60-70%
Barbell
and Ab Curl
roll
3 10 + 60 sec and rolling 60-70%
RB Press
Session 3
Sets Reps Total Relative Notes Exercise Intensity
Volume Intensity
1 1 If 100% is 0%
1 1 clearly sub
max then
1 1 5 80% continue to n/a
1 1 increase
1 1 weight
2 5 0%
2 4
2 3 24 69.99% n/a

0 0 0%

0 0% n/a
 0 0% n/a

3 12 n/a 60-70%
3 10 + 60 sec n/a 60-70%
 Session 4
Load Sets Reps Total Relative Notes
Volume Intensity
163 6 4
0
0 24 55%
0
0
148 3 8
0
0 24 65%
0
0
105 3 10
0
0 30 35%
0
0
3 20 + 6
3 12

Session 4
Total Relative
Load Sets Reps Volume Intensity Notes
s 5 2
0
0 10 75%
0
0
0
0
0 0 0%
0
0
0 0 0
0
0 0%
 0 0 0%
0
0
3 20 + 6
3 12

Session 4
Load Sets Reps Total Relative Notes
Volume Intensity
178 6 3
0
0 18 60%
0
0
135 3 8
0
0 24 60%
0
0
110 3 10
0
0 30 38%
0
0
3 20 + 6
3 12

Session 4
Load Sets Reps Total Relative Notes
Volume Intensity
0 0 0
0
0 0 0%
0
0
0 0 0
0
0 0 0.00%
0
0
0 0 0
0
0 0 0%
 0 0%
0
0
3 20 + 6
3 12