What this calculator does
A pyramid set is a training structure where each set adds weight while dropping reps, working up toward a single heaviest top set. It is a common way to structure bench press training: a lighter first set to warm up and groove the movement, then progressively heavier sets with fewer reps until the final, heaviest set of the session.
This is a different question from a one-rep max estimate. A one-rep max calculator answers "how much could I lift for one rep, based on a set I already did." This calculator instead builds the whole ladder of sets leading up to a chosen top weight, spacing the load and reps across however many steps you want.
The formula
The lightest step is set at the chosen starting percentage of the top weight; the heaviest step is the full top weight. The steps in between are spaced in equal fractional increments between those two, each rounded to the nearest chosen plate increment. Reps step downward in roughly the same proportion, from the starting rep count down to a single rep on the final, heaviest set.
| Term | Meaning |
|---|---|
| Top set weight | The heaviest weight in the pyramid, used for the final set. |
| Starting step | The lightest set, set as a percentage of the top weight. |
| Rounding increment | The smallest weight change available on the bar, such as 2.5 kg per side change, used to round each calculated step to a loadable weight. |
The inputs explained
| Field | What to enter |
|---|---|
| Top set weight (kg) | The heaviest weight you plan to work up to, for the final set of the pyramid. |
| Number of ascending steps (including the top set) | How many sets make up the pyramid, including the lightest warm-up set and the heaviest top set. |
| Starting step, as % of top weight (%) | The lightest set, as a percentage of the top weight, for example 50% for a first set at half the top weight. |
| Reps on the first (lightest) step | How many reps to perform on the lightest, first set. Reps step down from here as the weight increases. |
| Round each step to the nearest (kg) | The smallest increment your equipment can be loaded in, so every step comes out as a weight you can actually put on the bar. |
When to use it
Structuring a bench press training session
Rather than guessing at warm-up weights, a pyramid scheme gives a defined ladder of sets that builds toward a planned top set, useful for both strength training and simply warming up safely for a heavy single.
Planning around a specific top-set target
If the session's goal is a particular top weight, working backward from that target through a pyramid gives every set leading up to it, rather than working it out set by set during the session.
Adjusting session difficulty by changing step count
Fewer steps with a higher starting percentage makes for a shorter, more intense session; more steps with a lower starting percentage spreads the same top set across a longer, more gradual warm-up.
Worked examples
Every figure in the tables below is produced by this page’s own calculator at build time, so the numbers and the tool always agree. Select any row to load that scenario.
How the pyramid changes as the top set weight increases
A fixed 5-step pyramid starting at 50% of the top weight for 10 reps, across a range of top set weights.
| Top set weight | Top set weight | Starting step |
|---|---|---|
| 60 kg | 60.0 kg for 1 rep | 30.0 kg for 10 reps |
| 80 kg | 80.0 kg for 1 rep | 40.0 kg for 10 reps |
| 100 kg | 100.0 kg for 1 rep | 50.0 kg for 10 reps |
| 120 kg | 120.0 kg for 1 rep | 60.0 kg for 10 reps |
| 140 kg | 140.0 kg for 1 rep | 70.0 kg for 10 reps |
| 160 kg | 160.0 kg for 1 rep | 80.0 kg for 10 reps |
Questions
How is a pyramid different from a straight one-rep max estimate?
A one-rep max calculator takes a set you already performed and estimates the heaviest single lift you could manage. This calculator instead builds a full sequence of warm-up and working sets leading up to a top weight you choose, which is a training plan rather than a performance estimate.
Why do reps decrease as weight increases?
Heavier weight can be lifted for fewer repetitions before form breaks down or fatigue sets in, so a pyramid pairs its lightest set with the most reps and its heaviest set with the fewest, typically just one or a few reps on the top set.
What starting percentage should I use?
There is no single correct figure; it depends on how much warm-up volume you want before the top set. A starting percentage around 40 to 60% is common for a general warm-up ramp, with more steps giving a more gradual climb.
Should the top set weight come from a one-rep max calculation?
That is a common way to choose it: taking a percentage of an estimated one-rep max as the pyramid's top set target. The one-rep max calculator is the tool for that estimate; this calculator then builds the ladder of sets leading up to whatever top weight you decide on.
To estimate a one-rep max from a recent set, see the one-rep max estimator.