Weight progression calculator:

This weight progression calculator simply calculates the weights judging by your 1 rep maximum for the sceme proposed by Tom McCullough in his How To Design Your Workouts-article. Thanks to Tom for letting me use it!

If you don't have accurate knowledge of your one rep maximum, the Bench 1-RM Formula might be able to give you some kind of an estimate...

Your 1 RM

WeekSetsRepsWeight
1
2
10
2
2
10
3
2
8
4
2
8
5
2
5
6
2
5
7
2
5
8
2
5
9
2
3
10
2
3
11
2
2
12
2
2
13
2
1
14
2
1

( The actual weight for week 14 should be between and
(the value in the table above is the average of these))

Matti Aksela
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