Bench Press Pyramid Calculator

One-Rep Max (lbs)

Pyramid Type

Maximum Sets

Rest Between Sets

Pyramid Workout

Total Sets

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Total Reps

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Workout Time

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Volume

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Pyramid Sets

Training Tips

• Warm up with lighter weights before starting the pyramid
• Focus on proper form throughout all sets
• Rest for the specified time between sets
• Stop if you cannot complete the target reps with good form

About Pyramid Training

Pyramid training is a progressive resistance training method where you gradually increase or decrease weight and reps across multiple sets. It's excellent for building strength and muscle mass.

Pyramid Types:

Ascending Pyramid: Start light, increase weight each set
Descending Pyramid: Start heavy, decrease weight each set
Full Pyramid: Go up then down (ascending + descending)
Reverse Pyramid: Start heavy, decrease weight, then increase again

Benefits:

Progressive overload for strength gains
Variety in training stimulus
Time-efficient workout structure
Builds both strength and endurance