Use this bench press weight progression calculator to map weekly strength gains, working weights, and total volume so your program stays realistic and safe.
Bench Press Weight Progression Calculator Inputs
Enter your verified one-rep max for bench press.
Plan for 4–16 weeks to view progression.
Percentage increase in estimated 1RM each week.
Intensity for main working sets; common range 70–85%.
Format: sets x reps (e.g., 5×5 or 4×8).
Typical frequency is 2–3 sessions weekly.
Set 0 to skip deload; otherwise a 10% drop applies in deload weeks.
Weight reduction applied during deload weeks.
Projected 1RM after plan: 0 kg
Total planned increase: 0%
Average weekly gain: 0 kg/week
Working set weight this week: 0 kg
Estimated weekly volume: 0 kg lifted
Formula: projected 1RM = current 1RM × (1 + weekly increase%)^weeks, with deload weeks reducing by the set percentage for volume and working weight. Working sets use intensity % of projected 1RM each week.
Progression Table
Week
Projected 1RM (kg)
Working Set (kg)
Volume This Week (kg)
Progression Chart (Projected 1RM vs Working Weight)
Projected 1RM (blue) vs Working Set (green)
What is bench press weight progression calculator?
The bench press weight progression calculator is a specialized planning tool that maps how your bench strength can climb week by week. The bench press weight progression calculator serves lifters who want a measurable roadmap instead of guessing loads. The bench press weight progression calculator helps beginners, intermediates, and advanced athletes translate goals into structured loads while avoiding reckless jumps. Many assume the bench press weight progression calculator simply adds weight linearly, but it compounds percentages and respects deload logic to keep progress safe.
Anyone managing fatigue, rebuilding after injury, or prepping for a meet should lean on the bench press weight progression calculator. The bench press weight progression calculator prevents the misconception that every week should set a PR; it builds sustainable increases grounded in intensity percentages. By automating projections, the bench press weight progression calculator highlights realistic ceilings and flags when increases are too aggressive.
bench press weight progression calculator Formula and Mathematical Explanation
The bench press weight progression calculator multiplies your current one-rep max by weekly growth factors. Each week, the bench press weight progression calculator applies: projected 1RMw = 1RM0 × (1 + r)w, where r is the planned weekly percentage increase. The bench press weight progression calculator then adjusts working sets using your chosen training intensity, and if a deload frequency is set, the bench press weight progression calculator applies a reduction factor on those weeks to protect recovery.
Because the bench press weight progression calculator compounds growth, small percentages create meaningful totals over time. The bench press weight progression calculator also multiplies weekly sessions, sets, and reps to estimate total volume: Volume = working weight × sets × reps × sessions. Deload weeks inside the bench press weight progression calculator reduce volume by the deload percentage.
Bench Press Variables
Variable
Meaning
Unit
Typical Range
1RM0
Current bench one-rep max
kg
60–180
r
Weekly increase rate
%
0.5–2.5
w
Week number
count
1–16
I
Working intensity
% of 1RM
70–85
S×R
Sets and reps
count
3×8 to 6×3
F
Sessions per week
count
1–5
D
Deload reduction
%
5–15
Practical Examples (Real-World Use Cases)
Example 1: Intermediate lifter aiming for meet prep
An athlete enters the bench press weight progression calculator with a current 1RM of 110 kg, 10 weeks, 1.5% weekly increase, 80% intensity, 5×5 sessions twice per week, and a 4-week deload at 10%. The bench press weight progression calculator projects a week-10 1RM near 128 kg. Working sets hover around 88–102 kg, and total weekly volume crosses 8,800 kg. The bench press weight progression calculator shows deload weeks dipping to about 80 kg working sets, keeping fatigue managed.
Example 2: Post-injury rebuilding
A lifter with a 70 kg 1RM uses the bench press weight progression calculator for 6 weeks at 1% increase, 75% intensity, 4×8 once weekly, and deload off. The bench press weight progression calculator estimates a week-6 1RM of roughly 74 kg. Working sets start at 53 kg and climb gently to 56 kg. The bench press weight progression calculator outputs moderate weekly volumes around 1,700–1,900 kg, illustrating a cautious ramp.
How to Use This bench press weight progression calculator
Start by entering your tested one-rep max. The bench press weight progression calculator updates instantly. Select the training weeks and weekly percentage increase that match your program. Set working intensity to mirror your primary bench prescription. If you observe fatigue, set a deload frequency and reduction; the bench press weight progression calculator will lower weights on those weeks. Choose sets and reps in the SxR format, plus sessions per week. The main result shows projected 1RM, while intermediate values display weekly gain, current working sets, and total volume.
Read the table to see per-week jumps. The chart inside the bench press weight progression calculator illustrates how projected 1RM separates from working weights. If the curve looks too steep, reduce the weekly increase. The bench press weight progression calculator gives immediate feedback so you can adjust before loading the bar.
Key Factors That Affect bench press weight progression calculator Results
Training intensity selection: Higher intensity raises working weights, and the bench press weight progression calculator will spike volume accordingly. Recovery capacity: Poor sleep or nutrition reduces usable weekly increases, so enter conservative percentages. Frequency: More weekly sessions multiply volume inside the bench press weight progression calculator, affecting fatigue. Set and rep scheme: High reps grow volume faster; the bench press weight progression calculator captures this in weekly totals. Deload cadence: Regular deloads stabilize the projection curve and keep the bench press weight progression calculator realistic over long blocks. Technical efficiency: Better form converts projected 1RM into real 1RM, so the bench press weight progression calculator assumes consistent technique. Equipment variability: Different benches or bars can shift effective load; adjust inputs if gym setups change. Rate of perceived exertion: Align RPE with entered intensity so the bench press weight progression calculator mirrors real exertion.
Frequently Asked Questions (FAQ)
Does the bench press weight progression calculator guarantee gains? No, it models smart progress; execution and recovery still matter.
How often should I deload? Many lifters set the bench press weight progression calculator to deload every 4–6 weeks to control fatigue.
Can I use percentages below 1%? Yes, the bench press weight progression calculator accepts fractional rates for slower ramps.
Is the projected 1RM accurate for paused bench? The bench press weight progression calculator assumes similar technique; adjust if pauses lower output.
Should beginners use heavy intensity? The bench press weight progression calculator suggests 70–75% for novices to build volume safely.
Can I mix rep schemes weekly? Enter the primary scheme; the bench press weight progression calculator averages volume based on that choice.
What if I miss sessions? Update sessions per week; the bench press weight progression calculator will recalc volume and working loads.
Does bodyweight change matter? Bodyweight shifts can influence strength; adjust 1RM in the bench press weight progression calculator to reflect new capability.
Related Tools and Internal Resources
{related_keywords} — Companion strength planning resource linked through the bench press weight progression calculator.
{related_keywords} — Volume management guide that complements this bench press weight progression calculator.
{related_keywords} — Recovery checklist to pair with the bench press weight progression calculator.
{related_keywords} — Peaking template aligned with the bench press weight progression calculator outputs.
{related_keywords} — Accessory exercise selector to reinforce results from the bench press weight progression calculator.
var defaults = {
currentMax:100,
targetWeeks:8,
weeklyIncrease:1.5,
workPercent:80,
setsPerSession:"5×5″,
sessionsPerWeek:2,
deloadFrequency:4,
deloadReduction:10
};
function parseSetsReps(str){
var parts=str.toLowerCase().split("x");
if(parts.length!==2){return null;}
var sets=parseInt(parts[0],10);
var reps=parseInt(parts[1],10);
if(isNaN(sets)||isNaN(reps)||sets<=0||reps<=0){return null;}
return {sets:sets,reps:reps};
}
function validateInputs(){
var valid=true;
var currentMax=parseFloat(document.getElementById("currentMax").value);
var targetWeeks=parseInt(document.getElementById("targetWeeks").value,10);
var weeklyIncrease=parseFloat(document.getElementById("weeklyIncrease").value);
var workPercent=parseFloat(document.getElementById("workPercent").value);
var setsStr=document.getElementById("setsPerSession").value;
var sessionsPerWeek=parseInt(document.getElementById("sessionsPerWeek").value,10);
var deloadFrequency=parseInt(document.getElementById("deloadFrequency").value,10);
var deloadReduction=parseFloat(document.getElementById("deloadReduction").value);
document.getElementById("errorCurrentMax").innerHTML="";
document.getElementById("errorTargetWeeks").innerHTML="";
document.getElementById("errorWeeklyIncrease").innerHTML="";
document.getElementById("errorWorkPercent").innerHTML="";
document.getElementById("errorSetsPerSession").innerHTML="";
document.getElementById("errorSessionsPerWeek").innerHTML="";
document.getElementById("errorDeloadFrequency").innerHTML="";
document.getElementById("errorDeloadReduction").innerHTML="";
if(isNaN(currentMax)||currentMax<=0){document.getElementById("errorCurrentMax").innerHTML="Enter a valid positive 1RM.";valid=false;}
if(isNaN(targetWeeks)||targetWeeks<=0){document.getElementById("errorTargetWeeks").innerHTML="Weeks must be at least 1.";valid=false;}
if(isNaN(weeklyIncrease)||weeklyIncrease<0){document.getElementById("errorWeeklyIncrease").innerHTML="Weekly increase cannot be negative.";valid=false;}
if(isNaN(workPercent)||workPercent95){document.getElementById("errorWorkPercent").innerHTML="Intensity must be between 40% and 95%.";valid=false;}
var sr=parseSetsReps(setsStr);
if(sr===null){document.getElementById("errorSetsPerSession").innerHTML="Use format like 5×5 with positive numbers.";valid=false;}
if(isNaN(sessionsPerWeek)||sessionsPerWeek7){document.getElementById("errorSessionsPerWeek").innerHTML="Sessions per week must be 1-7.";valid=false;}
if(isNaN(deloadFrequency)||deloadFrequency<0){document.getElementById("errorDeloadFrequency").innerHTML="Deload frequency must be 0 or higher.";valid=false;}
if(isNaN(deloadReduction)||deloadReduction30){document.getElementById("errorDeloadReduction").innerHTML="Deload reduction 0-30% recommended.";valid=false;}
return {valid:valid,currentMax:currentMax,targetWeeks:targetWeeks,weeklyIncrease:weeklyIncrease,workPercent:workPercent,setsReps:sr,sessionsPerWeek:sessionsPerWeek,deloadFrequency:deloadFrequency,deloadReduction:deloadReduction};
}
function calculate(){
var inputs=validateInputs();
if(!inputs.valid){return;}
var weeks=inputs.targetWeeks;
var current=inputs.currentMax;
var rate=inputs.weeklyIncrease/100;
var intensity=inputs.workPercent/100;
var deloadEvery=inputs.deloadFrequency;
var deloadDrop=inputs.deloadReduction/100;
var sets=inputs.setsReps.sets;
var reps=inputs.setsReps.reps;
var sessions=inputs.sessionsPerWeek;
var projected=current*Math.pow(1+rate,weeks);
var totalIncrease=((projected-current)/current)*100;
var weeklyGain=(projected-current)/weeks;
var workingCurrent=current*intensity;
var weeklyVolume=workingCurrent*sets*reps*sessions;
document.getElementById("mainResult").innerHTML="Projected 1RM after plan: "+projected.toFixed(1)+" kg";
document.getElementById("intermediate1").innerHTML="Total planned increase: "+totalIncrease.toFixed(1)+"%";
document.getElementById("intermediate2").innerHTML="Average weekly gain: "+weeklyGain.toFixed(2)+" kg/week";
document.getElementById("intermediate3").innerHTML="Working set weight this week: "+workingCurrent.toFixed(1)+" kg";
document.getElementById("intermediate4").innerHTML="Estimated weekly volume: "+weeklyVolume.toFixed(0)+" kg lifted";
buildTable(current,rate,weeks,intensity,sets,reps,sessions,deloadEvery,deloadDrop);
drawChart(current,rate,weeks,intensity,deloadEvery,deloadDrop);
}
function buildTable(current,rate,weeks,intensity,sets,reps,sessions,deloadEvery,deloadDrop){
var tbody=document.getElementById("progressTable").getElementsByTagName("tbody")[0];
tbody.innerHTML="";
var w;
for(w=1;w0 && w%deloadEvery===0){deload=true;}
var adjustedBase=deload?base*(1-deloadDrop):base;
var work=adjustedBase*intensity;
var volume=work*sets*reps*sessions;
var tr=document.createElement("tr");
var td1=document.createElement("td");
td1.appendChild(document.createTextNode(w));
var td2=document.createElement("td");
td2.appendChild(document.createTextNode(adjustedBase.toFixed(1)));
var td3=document.createElement("td");
td3.appendChild(document.createTextNode(work.toFixed(1)));
var td4=document.createElement("td");
td4.appendChild(document.createTextNode(volume.toFixed(0)));
tr.appendChild(td1);tr.appendChild(td2);tr.appendChild(td3);tr.appendChild(td4);
if(deload){tr.style.backgroundColor="#fdf3f5″;}
tbody.appendChild(tr);
}
}
function drawChart(current,rate,weeks,intensity,deloadEvery,deloadDrop){
var canvas=document.getElementById("progressChart");
var ctx=canvas.getContext("2d");
ctx.clearRect(0,0,canvas.width,canvas.height);
var data1=[];
var data2=[];
var w;
var maxVal=0;
for(w=1;w0 && w%deloadEvery===0){deload=true;}
var adjusted=deload?base*(1-deloadDrop):base;
var work=adjusted*intensity;
data1.push(adjusted);
data2.push(work);
if(adjusted>maxVal){maxVal=adjusted;}
}
var padding=40;
var width=canvas.width-padding*2;
var height=canvas.height-padding*2;
var xStep=width/(weeks-1||1);
ctx.strokeStyle="#c6d3e0″;
ctx.lineWidth=1;
var y;
for(y=0;y<=5;y++){
var yVal=padding+y*(height/5);
ctx.beginPath();
ctx.moveTo(padding,yVal);
ctx.lineTo(padding+width,yVal);
ctx.stroke();
}
function plotSeries(data,color){
ctx.beginPath();
ctx.strokeStyle=color;
ctx.lineWidth=2;
var i;
for(i=0;i<data.length;i++){
var x=padding+i*xStep;
var yPos=padding+height-(data[i]/maxVal*height);
if(i===0){ctx.moveTo(x,yPos);}else{ctx.lineTo(x,yPos);}
ctx.fillStyle=color;
ctx.beginPath();
ctx.arc(x,yPos,3,0,Math.PI*2);
ctx.fill();
}
ctx.stroke();
}
plotSeries(data1,"#004a99");
plotSeries(data2,"#28a745");
ctx.fillStyle="#1f2d3d";
ctx.font="12px Arial";
ctx.fillText("Week",canvas.width/2-10,canvas.height-8);
ctx.save();
ctx.translate(12,canvas.height/2+20);
ctx.rotate(-Math.PI/2);
ctx.fillText("Weight (kg)",0,0);
ctx.restore();
}
function resetDefaults(){
document.getElementById("currentMax").value=defaults.currentMax;
document.getElementById("targetWeeks").value=defaults.targetWeeks;
document.getElementById("weeklyIncrease").value=defaults.weeklyIncrease;
document.getElementById("workPercent").value=defaults.workPercent;
document.getElementById("setsPerSession").value=defaults.setsPerSession;
document.getElementById("sessionsPerWeek").value=defaults.sessionsPerWeek;
document.getElementById("deloadFrequency").value=defaults.deloadFrequency;
document.getElementById("deloadReduction").value=defaults.deloadReduction;
calculate();
}
function copyResults(){
var text="";
text+="Bench Press Weight Progression Calculator Results\n";
text+=document.getElementById("mainResult").innerText+"\n";
text+=document.getElementById("intermediate1").innerText+"\n";
text+=document.getElementById("intermediate2").innerText+"\n";
text+=document.getElementById("intermediate3").innerText+"\n";
text+=document.getElementById("intermediate4").innerText+"\n";
text+="Assumptions: weekly increase "+document.getElementById("weeklyIncrease").value+"%, intensity "+document.getElementById("workPercent").value+"%, sessions per week "+document.getElementById("sessionsPerWeek").value+".\n";
var textarea=document.createElement("textarea");
textarea.value=text;
document.body.appendChild(textarea);
textarea.select();
try{document.execCommand("copy");}catch(err){}
document.body.removeChild(textarea);
}
window.onload=function(){calculate();};