Squat Max Calculator Bench Max Calculator

Weight Reps Training Weight Reps Training

Lifted Completed Max Lifted Completed Max
202.5 1 203 140 1 140
Week 1 2 3 4 Please Enter your heaviest set for ea
Total Lifts 265 198 248 168 the last 6 weeks. If you know your a
Average just enter your Max into the Load
69% 77% 74% 79% completed as 1
Intensity

Session 1
Total
Exercise Intensity Load Sets Reps
Volume
70% 142 6 4
0
Squat 0 24
0
0
75% 105 4 6
0
Bench
0 24
Press
0
0
60% 147 4 4
0
Pause
0 16
Squat
0
0
High Incline
DB Press
super set
60-70% 3 8 to 12
with Chest
supported
DB Row

Rollout and
Weighted
bw 3 10
Hyper
Superset

Face Pull
and DB Y-
50-60% 3 10
T-W
superset

Session 1
Total
Exercise Intensity Load Sets Reps
Volume
 75% 152 2 5
80% 162 2 4
Squat 85% 172 2 3 24
0
0
80% 112 2 5
85% 119 2 4
Bench
90% 126 2 3 24
Press
0
0
70% 172 3 3
0
Pause
0 9
Squat
0
0
High Incline
DB Press
super set
60-70% 4 6 to 8
with Chest
supported
DB Row

Rollout and
Weighted
bw 4 8
Hyper
Superset

Face Pull
and DB Y-
50-60% 4 6
T-W
superset

Session 1
Total
Exercise Intensity Load Sets Reps
Volume
75% 152 6 4
0
Squat 0 24
0
0
80% 112 6 4
0
Bench
0 24
Press
0
0
65% 159 4 4
0
Pause
16
Squat
 Pause
0 16
Squat
0
0
High Incline
DB Press
super set
60-70% 3 8 to 12
with Chest
supported
DB Row

Rollout and
Weighted
bw 3 10
Hyper
Superset

Face Pull
and DB Y-
50-60% 3 10
T-W
superset

Session 1
Total
Exercise Intensity Load Sets Reps
Volume
80% 162 2 4
85% 172 2 3
Squat 90% 182 2 2 18
0
0
75% 105 2 4
85% 119 2 3
Bench
95% 133 2 2 18
Press
0
0
75% 184 3 2
0
Pause
0 6
Squat
0
0
High Incline
DB Press
super set
60-70% 4 6 to 8
with Chest
supported
DB Row
Rollout and
Weighted
bw 4 8
Hyper
Superset

Face Pull
and DB Y-
50-60% 4 6
T-W
superset

Average Intensity vs. Total Lifts

Average Intensity Total Lifts
80% 300
78%
250
76%
Average Intensity

74% 200
72%
150
70%
68% 100
66%
50
64%
62% 0
1 2 3 4
Total Lifts
 Deadlift Max Calculator
Reps Training
Weight Lifted
Completed Max
245 1 245
ease Enter your heaviest set for each exercise from
he last 6 weeks. If you know your actual max than
just enter your Max into the Load and the reps
completed as 1

Session 2
Relative
Notes Exercise Intensity Load Sets
Intensity
65% 91 5
0
CG Bench
70% 0
Press
0
0
70% 172 6
0
75% Deadlift 0
0
0
75% 95 4
0
Pendlay
60% 0
Row
0
0
DB
Shoulder
press
60-70% 3
superset
with
pulldown
Inverse row
superset
with 60-70% 3
weighted
press up
Barbell Curl
Superset
60-70% 3
with Skull
Crusher

Session 2
Relative
Notes Exercise Intensity Load Sets
Intensity
 75% 105 5
0
CG Bench
80% 0
Press
0
0
80% 196 5
0
85% Deadlift 0
0
0
85% 107 5
0
Pendlay
70% 0
Row
0
0
DB
Shoulder
press
60-70% 4
superset
with
pulldown
Inverse row
superset
with 60-70% 4
weighted
press up
Barbell Curl
Superset
60-70% 4
with Skull
Crusher

Session 2
Relative
Notes Exercise Intensity Load Sets
Intensity
70% 98 5
0
CG Bench
75% 0
Press
0
0
75% 184 6
0
80% Deadlift 0
0
0
80% 101 6
0
Pendlay
65%
Row
 Pendlay
65% 0
Row
0
0
DB
Shoulder
press
60-70% 3
superset
with
pulldown
Inverse row
superset
with 60-70% 3
weighted
press up
Barbell Curl
Superset
60-70% 3
with Skull
Crusher

Session 2
Relative
Notes Exercise Intensity Load Sets
Intensity
75% 105 4
0
CG Bench
85% 0
Press
0
0
80% 196 3
0
85% Deadlift 0
0
0
85% 107 4
0
Pendlay
75% 0
Row
0
0
DB
Shoulder
press
60-70% 4
superset
with
pulldown
 Inverse row
superset
with 60-70% 4
weighted
press up
Barbell Curl
Superset
60-70% 4
with Skull
Crusher

300

250

200

150

100

50

0
4
Session 2 Sess
Total Relative
Reps Notes Exercise Intensity Load
Volume Intensity
5 70% 142
0
25 65% Squat 0
0
0
4 75% 105
0
Bench
24 70% 0
Press
0
0
6 60% 122
0
24 75% Pin Squat 0
0
0
High Incline
DB Press
super set
8 to 12 60-70%
with Chest
supported
DB Row

Rollout and
Weighted
8 to 12 bw
Hyper
Superset

Face Pull
and DB Y-
8 to 12 50-60%
T-W
superset
Week 2
Session 2 Sess
Total Relative
Reps Notes Exercise Intensity Load
Volume Intensity
 3 70% 142
75% 152
15 75% Squat 80% 162
0
0
3 70% 98
75% 105
Bench
15 80% 80% 112
Press
0
0
3 70% 142
0
15 85% Pin Squat 0
0
0
High Incline
DB Press
super set
6 to 8 60-70%
with Chest
supported
DB Row

Rollout and
Weighted
6 to 8 bw
Hyper
Superset

Face Pull
and DB Y-
6 to 8 50-60%
T-W
superset
Week 3
Session 2 Sess
Total Relative
Reps Notes Exercise Intensity Load
Volume Intensity
4 75% 152
0
20 70% Squat 0
0
0
3 80% 112
0
Bench
18 75% 0
Press
0
0
4 65% 132
0
24 80% Pin Squat
 24 80% Pin Squat 0
0
0
High Incline
DB Press
super set
8 to 12 60-70%
with Chest
supported
DB Row

Rollout and
Weighted
8 to 12 bw
Hyper
Superset

Face Pull
and DB Y-
8 to 12 50-60%
T-W
superset
Week 2
Session 2 Sess
Total Relative
Reps Notes Exercise Intensity Load
Volume Intensity
4 70% 142
75% 152
16 75% Squat 80% 162
0
0
3 70% 98
75% 105
Bench
9 80% 80% 112
Press
0
0
4 75% 152
0
16 85% Pin Squat 0
0
0
High Incline
DB Press
super set
6 to 8 60-70%
with Chest
supported
DB Row
 Rollout and
Weighted
6 to 8 bw
Hyper
Superset

Face Pull
and DB Y-
6 to 8 50-60%
T-W
superset
 Session 3
Total Relative
Sets Reps Notes Exercise Intensity
Volume Intensity
6 4 70%

24 70% Deadlift

4 6 75%
Pendlay
24 75%
Row

4 4 60%
Pause
16 60% Deadlift (2-
3" off floor)

DB
Shoulder
press
3 8 to 12 60-70%
superset
with
pulldown
Inverse row
superset
3 10 with 60-70%
weighted
press up
Barbell Curl
Superset
3 10 60-70%
with Skull
Crusher

Session 3
Total Relative
Sets Reps Notes Exercise Intensity
Volume Intensity
 2 5 80%
2 4
2 3 24 75% Deadlift

2 5 75%
2 4
Pendlay
2 3 24 75%
Row

3 3 70%
Pause
9 70% Deadlift (2-
3" off floor)

DB
Shoulder
press
4 6 to 8 60-70%
superset
with
pulldown
Inverse row
superset
4 8 with 60-70%
weighted
press up
Barbell Curl
Superset
4 6 60-70%
with Skull
Crusher

Session 3
Total Relative
Sets Reps Notes Exercise Intensity
Volume Intensity
6 4 75%

24 75% Deadlift

6 4 80%
Pendlay
24 80%
Row

4 4 65%
Pause
16 65% Deadlift (2-
3" off floor)
 Pause
16 65% Deadlift (2-
3" off floor)

DB
Shoulder
press
3 8 to 12 60-70%
superset
with
pulldown
Inverse row
superset
3 10 with 60-70%
weighted
press up
Barbell Curl
Superset
3 10 60-70%
with Skull
Crusher

Session 3
Total Relative
Sets Reps Notes Exercise Intensity
Volume Intensity
2 5 70%
2 4 80%
2 3 24 75% Deadlift 90%

2 5 80%
2 4
Pendlay
2 3 24 75%
Row

3 2 75%
Pause
6 75% Deadlift (2-
3" off floor)

DB
Shoulder
press
4 6 to 8 60-70%
superset
with
pulldown
 Inverse row
superset
4 8 with 60-70%
weighted
press up
Barbell Curl
Superset
4 6 60-70%
with Skull
Crusher
 Session 4
Total Relative
Load Sets Reps Notes
Volume Intensity
172 6 4
0
0 24 70%
0
0
95 4 6
0
0 24 75%
0
0
147 4 4
0
0 16 60%
0
0

3 8 to 12

3 8 to 12

3 8 to 12

Session 4
Total Relative
Load Sets Reps Notes
Volume Intensity
196 5 3
0
0 15 80%
0
0
95 5 3
0
0 15 75%
0
0
172 3 3
0
0 9 70%
0
0

4 6 to 8

4 6 to 8

4 6 to 8

Session 4
Total Relative
Load Sets Reps Notes
Volume Intensity
184 6 3
0
0 18 75%
0
0
101 6 4
0
0 24 80%
0
0
159 4 4
0
16 65%
 0 16 65%
0
0

3 8 to 12

3 8 to 12

3 8 to 12

Session 4
Total Relative
Load Sets Reps Notes
Volume Intensity
172 1 3
196 1 3
221 1 3 9 80%
0
0
101 4 4
0
0 16 80%
0
0
184 3 2
0
0 6 75%
0
0

4 6 to 8
4 6 to 8

4 6 to 8