On this page, you can use a calculator for the 10/8/5 program.
The values generated are approximate and may not match your actual results.
Use them as a guideline only.
10/8/5 Program: Starting Weight Calculator
When you enter your max weight, the following will be calculated:
・Starting weight for the program (95% of your 10RM minus 10 kg)
・10RM
・Weight for 5 sets of 10 reps (95% of your 10RM)
10/8/5 ProgramStarting Weight Calculator
Enter your MAXCalculate for “10 reps × 1 set”
“10 reps × 5 sets”
“Program starting weight”
Please round down any fractional starting weights in the program.
Formulas for Calculation (1RM and 10RM)
MAX (1RM) = Weight × Reps ÷ 40 + Weight
Estimated Weight for 10 Reps × 5 Sets
Estimated Weight for 10 Reps × 1 Set × 0.95
The value 0.95 is an approximate guideline.
Since the number of sets a person can actually perform varies, using your own measured data will provide a more accurate result.
Starting Weight for the Program
Starting Weight = Estimated Weight for 10 Reps × 5 Sets − 10 kg
The program begins 10 kg lighter than the estimated weight for 10 reps × 5 sets.
Starting with a lighter load allows you to refine your form while gradually working toward your limit.
For those whose MAX weight exceeds 140 kg, the calculated starting weight may still be too heavy.
In that case, subtract an additional 10 kg from the calculated value before you begin.