How this calculator works
A bench press pyramid arranges sets so that either the load rises, falls or does both. This page spreads the chosen number of steps evenly between 60 and 90 percent of your one-repetition maximum. An ascending pyramid runs light to heavy, a descending pyramid runs heavy to light, a full pyramid climbs to the top and comes back down, and a full reverse starts at the top, drops to the lightest step and climbs again. Repetitions fall as the load rises because a heavier bar cannot be moved as many times. The rep counts here follow a common strength-training chart rather than a personal fatigue model.
Formula
Step share = 0.60 + 0.30 x (step - 1) / (sets - 1), so the ladder runs from 60 to 90 percent of the one-repetition maximum. Set weight = maximum x share, rounded to the nearest 2.5 kg. Reps are 12 up to 62.5 percent, 10 to 70 percent, 8 to 77.5 percent, 6 to 82.5 percent, 5 to 87.5 percent, 3 to 92.5 percent and 1 above that.
Worked example
A 100 kg maximum with four sets in each direction gives ascending steps of 60, 70, 80 and 90 percent, or 60, 70, 80 and 90 kg, with 12, 10, 8 and 6 reps. The full pyramid adds 80, 70 and 60 percent on the way down, for seven sets in total. The heaviest set is 90 kg, and the total working set count is seven.
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Frequently asked questions
Which pyramid should I choose?
Ascending pyramids are the safest starting point because the heaviest set comes after a thorough warm-up. Descending pyramids let you handle the top weight while fresh but reduce the quality of later sets. Full pyramids add volume and fatigue, so use them less often.
Does a pyramid build more strength than straight sets?
Not by itself. Total volume, effort and progressive overload matter more than the order of the sets. A pyramid is a convenient way to warm up and accumulate volume in one exercise, not a magic rep scheme.
Why round to 2.5 kg?
A pair of 1.25 kg plates changes the bar by 2.5 kg, which is the smallest practical step in most gyms. Rounding keeps every set achievable with standard plates.
How long should I rest between sets?
Rest about two to three minutes for the heavy sets near 85 to 90 percent, and 60 to 90 seconds for the lighter sets. The top set needs the most recovery so that technique holds.