[Bench Press] Week 1–Week 4 Program Design Calculator （Enter 1RM → Automatically calculate weights for each set）
Rounding Increment：2.5kg（Round Half Up）。Percentages are calculated based on 1RM.For ranges (e.g., 70–75%), display min–max as two values.
“20 kg × 20” is a fixed warm-up. All other values are percentage-based (rounded / 2.5 kg increments).
How to Run the Triple Pyramid (Tri-Pyramid) Program
When a Specific Set Cannot Be Completed
- If a set is not successfully completed, reduce the weight by 5 kg in the next training session.
- If you succeed with the -5 kg load, then increase the weight by +2.5 kg in the following session.
- The upper limit is the base weight (original weight).
- From the second cycle onward, input your 1RM and recalculate the program weights.
Number of Back-Off Sets
The number of back-off sets is adjusted according to weekly training frequency.
The baseline volume is 15 or more sets per week.
- 3 sessions per week:
Back-off: 2 sets
Total: 5 sets (standard) - 2 sessions per week:
Back-off: 5 sets
Total: 8 sets (+3 sets) - 1 session per week:
Back-off: 10 sets + final-set AMRAP
Total: 15 sets (+8 sets)
AMRAP on the 5th Set (Limit Reps)
The AMRAP (limit reps) on the 5th set is optional but recommended.
By performing it, the program becomes a comprehensive strengthening protocol across low-, moderate-, and high-load ranges.