Squat Max Calculator Bench Max Calculator

Weight Reps Training Weight Reps Training

Lifted Completed Max Lifted Completed Max
260 5 293 200 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 218 274 236 170 enter your Max into the Load and the r
Average 58% 57% 61% 65%
Intensity

Session 1
Exercise Intensity Load Sets Reps Total
Volume
75% 220 4 4
0
Squat 0 16
0
0
75% 223 4 4
0
Deadlift 0 16
0
0
0% 0 0 0
0
n/a 0 0
0
0
s/s DB 70-75% 3 12
Three (Curl
Chest 10 seconds
up, Side n/a 3 each
Plank, condition
Session 1
Total
Exercise Intensity Load Sets Reps Volume
65% 190 2 6
70% 205 2 5
Squat 75% 220 2 4 30
0
0
70% 208 6 4
0
Deadlift 0 24
0
0
0% 0 0 0
0
n/a 0
 n/a 0 0
0
0
s/s DB
Three (Curl
Chest 70-75% 3 10
10 seconds
up, Side n/a 3 each
Plank, condition
Session 1
Exercise Intensity Load Sets Reps Total
Volume
70% 205 2 5
75% 220 2 4
Squat 80% 235 2 3 24
0
0
75% 223 6 3
0
Deadlift 0 18
0
0
0% 0 0 0
0
n/a 0 0
0
0
s/s DB 70-75% 3 8
Three (Curl
Chest 10 seconds
up, Side n/a 3 each
Plank, condition
Session 1
Exercise Intensity Load Sets Reps Total
Volume
75% 220 2 4
80% 235 2 3
Squat 85% 248 2 2 18
0
0
80% 238 6 2
0
Deadlift 0 12
0
0
0% 0 0 0
0
n/a 0 0
 n/a 0
0
0
s/s DB 70-75% 3 8
Three (Curl
Chest 10 seconds
up, Side n/a 3 each
Plank, condition

Average Intensity vs. Total Lifts

Average Intensity Total Lifts

0.66

0.64

0.62
Average Intensity

0.6

0.58

0.56

0.54

0.52
1 2 3 4

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
75% 170 4
0
75% Bench Press 0
0
0
70% 158 2
0
CG Bench
75% Press 0
0
0
70% n/a 3
Pull up or n/a
0% Assisted n/a
pull up n/a
Barbell hip n/a
thrust(Curl
Three s/s 60-70% 3
Split squat
up, Side n/a 3
Plank,
Session 2
Relative
Intensity Notes Exercise Intensity Load Sets
65% 148 2
70% 158 2
70% Bench Press 75% 170 2
0
0
70% 158 2
0
CG Bench
70% Press 0
0
0
70% n/a 3
Pull up or n/a
0% Assisted
pull up
 Pull up or
0% Assisted n/a
pull up n/a
Barbell hip n/a
thrust(Curl
Three s/s 70-80% 3
Split squat
up, Side n/a 3
Plank,
Session 2
Relative Notes Exercise Intensity Load Sets
Intensity
70% 158 2
75% 170 2
75% Bench Press 80% 180 2
0
0
75% 170 2
0
CG Bench
75% Press 0
0
0
75% n/a 3
Pull up or n/a
0% Assisted n/a
pull up n/a
Barbell hip n/a
thrust(Curl
Three s/s 75-85% 3
Split squat
up, Side n/a 3
Plank,
Session 2
Relative Notes Exercise Intensity Load Sets
Intensity
75% 170 2
80% 180 2
80% Bench Press 85% 193 2
0
0
78% 175 2
0
CG Bench
80% Press 0
0
0
75% n/a 3
Pull up or n/a
0% Assisted n/a
pull up
 Pull up or
0% Assisted
pull up n/a
Barbell hip n/a
thrust(Curl
Three s/s 75-85% 3
Split squat
up, Side n/a 3
Plank,

otal Lifts
otal Lifts

300

250

200

150

100

50

0
3 4
 Week 1
Session 2 Sess
Reps Total Relative Notes Exercise Intensity Load
Volume Intensity
6 65% 190
0
24 75% Squat 0
0
0
8 65% 193
0
16 70% Deadlift 0
0
0
8 0% 0
0
24 70% n/a 0
0
DB Bench 0
10
10 seconds Press(Curl
Three s/s 70-75%
each DB Row
up, Side n/a
condition Week 2 Plank,
Session 2 Sess
Total Relative
Reps Volume Intensity Notes Exercise Intensity Load
8 65% 190
6 0
4 36 70% Pause Squat 0
0
0
10 65% 193
Deadlift 0
20 70% from low 0
block 0
0
10 0% 0
0
30 70% n/a
 30 70% n/a 0
0
DB Bench 0
8
10 seconds Press(Curl
Three s/s 70-75%
each DB Row
up, Side n/a
condition Week 3 Plank,
Session 2 Sess
Reps Total Relative Notes Exercise Intensity Load
Volume Intensity
6 70% 205
5 0
4 30 75% Pause Squat 0
0
0
8 70% 208
Deadlift 0
16 75% from low 0
block 0
0
8 0% 0
0
24 75% n/a 0
0
DB Bench 0
6
10 seconds Press(Curl
Three s/s 70-75%
each DB Row
up, Side n/a
condition Week 4 Plank,
Session 2 Sess
Reps Total Relative Notes Exercise Intensity Load
Volume Intensity
6 75% 220
4 0
2 24 80% Pause Squat 0
0
0
6 75% 223
Deadlift 0
12 78% from low 0
block 0
0
6 0% 0
0
18 75% n/a 0
 18 75% n/a
0
DB Bench 0
6
10 seconds Press(Curl
Three s/s 70-75%
each DB Row
up, Side n/a
condition Plank,
 Session 3
Sets Reps Total Relative Notes Exercise Intensity
Volume Intensity
3 8 70%

24 65% Bench Press

3 8 65%

24 65% Pin Press

0 0 70%
Pull up or
0 0% Assisted
pull up
Barbell hip
3 12
10 seconds thrust(Curl
Three s/s 60-70%
3 each Split squat
up, Side n/a
condition Plank,
Session 3
Total Relative
Sets Reps Volume Intensity Notes Exercise Intensity
3 8 65%
70%
24 65% Bench Press 75%

3 8 70%

24 65% Pin Press

0 0 70%
Pull up or
0 0% Assisted
pull up
 Pull up or
0 0% Assisted
pull up
Barbell hip
3 10
10 seconds thrust(Curl
Three s/s 70-80%
3 each Split squat
up, Side n/a
condition Plank,
Session 3
Sets Reps Total Relative Notes Exercise Intensity
Volume Intensity
4 6 70%
75%
24 70% Bench Press 80%

4 6 75%

24 70% Pin Press

0 0 70%
Pull up or
0 0% Assisted
pull up
Barbell hip
3 8
10 seconds thrust(Curl
Three s/s 75-85%
3 each Split squat
up, Side n/a
condition Plank,
Session 3
Sets Reps Total Relative Notes Exercise Intensity
Volume Intensity
4 4 75%
80%
16 75% Bench Press 85%

4 4 78%

16 75% Pin Press

0 0 75%
Pull up or
0 0% Assisted
pull up
 Pull up or
0 0% Assisted
pull up
Barbell hip
3 8
10 seconds thrust(Curl
Three s/s 75-85%
3 each Split squat
up, Side n/a
condition Plank,
 Session 4
Load Sets Reps Total Relative Notes
Volume Intensity
158 3 10
0
0 30 70%
0
0
148 2 10
0
0 20 65%
0
0
n/a 3 8
n/a
n/a 24 70%
n/a
n/a
3 10
10 seconds
3 each
condition
Session 4
Total Relative
Load Sets Reps Volume Intensity Notes
148 2 8
158 2 6
170 2 4 36 70%
0
0
158 2 10
0
0 20 70%
0
0
n/a 3 10
n/a
30 70%
n/a 30 70%
n/a
n/a
3 8
10 seconds
3 each
condition
Session 4
Load Sets Reps Total Relative Notes
Volume Intensity
158 2 6
170 2 5
180 2 4 30 75%
0
0
170 2 8
0
0 16 75%
0
0
n/a 3 10
n/a
n/a 30 70%
n/a
n/a
3 6
10 seconds
3 each
condition
Session 4
Load Sets Reps Total Relative Notes
Volume Intensity
170 2 6
180 2 4
193 2 2 24 80%
0
0
175 2 6
0
0 12 78%
0
0
n/a 3 6
n/a
n/a 18 75%
 18 75%
n/a
n/a
3 6
10 seconds
3 each
condition