[Bench Press] Ascending Top Program Calculator
Enter your estimated 1RM.
The weights and reps for Sets 1–10 will be displayed. (1RM %, reps, and number of sets are fixed.)
Weight Calculator
How to Use the Ascending Top Program
Enter your current 1RM into the calculator.
After completing your training, evaluate each set using the criteria below.
| Rating | Evaluation Criteria |
|---|---|
| 1 | Warm-up Level |
| 2 | Easy |
| 3 | Completed smoothly (no grinding) |
| 4 | Completed with grinding |
| 5 | Completed with grinding and form breakdown |
| 10 | Failed |
Example:
| セット | 1RM% | 重量 (kg) | レップ数 | セット数 | ボリューム | 評価 |
|---|---|---|---|---|---|---|
| Set 1 | — | 20.0 | 20 | 1 | 400.0 | 1 |
| Set 2 | 40% | 47.5 | 10 | 1 | 475.0 | 1 |
| Set 3 | 65% | 77.5 | 8 | 1 | 620.0 | 2 |
| Set 4 | 80% | 95.0 | 5 | 1 | 475.0 | 2 |
| Set 5 | 85% | 102.5 | 3 | 1 | 307.5 | 3 |
| Set 6 | 85% | 102.5 | 3 | 1 | 307.5 | 3 |
| Set 7 | 85% | 102.5 | 3 | 1 | 307.5 | 3 |
| Set 8 | 90% | 107.5 | 1 | 1 | 107.5 | 3 |
| Set 9 | 90% | 107.5 | 1 | 1 | 107.5 | 4 |
| Set 10 | 95% | 115.0 | 1 | 1 | 115.0 | 4 |
Basic Rules
The standard is that all sets must be rated 4 or lower.
If the rating of Set 10 is “3” for two consecutive sessions, increase the estimated 1RM by +2.5 kg.
If the rating of Set 10 is “5” for two consecutive sessions, decrease the estimated 1RM by −2.5 kg.
If a rating of “5” appears at a specific set number (e.g., Set 7), adjust the weight so that the rating becomes 4 or lower (typically −2.5 kg).
Sets using the same weight should be adjusted together
(e.g., Sets 5–7, Sets 8–9).
If three or more sets receive a rating of “5”, decrease the estimated 1RM by −2.5 kg.
If even one set receives a rating of “10”, decrease the estimated 1RM by −2.5 kg.