Free bench template
Free Percentage-Based Bench Template
Use your estimated 1RM to build a simple 4-week bench block. No signup, no email gate, no paid PDF.
Calculate my 1RM firstWeek 1
Volume entry
- Top set
- 1 x 5 @ 195 lb
- Backoff
- 3 x 5 @ 177.5 lb
- Volume
- 2 x 8 @ 160 lb
If the top set is slower than RPE 9, reduce next week by 2.5-5%.
Week 2
Strength building
- Top set
- 1 x 3 @ 207.5 lb
- Backoff
- 4 x 4 @ 185 lb
- Volume
- 3 x 6 @ 165 lb
If the top set is slower than RPE 9, reduce next week by 2.5-5%.
Week 3
Heavy exposure
- Top set
- 1 x 1 @ 220 lb
- Backoff
- 5 x 3 @ 190 lb
- Volume
- 3 x 5 @ 172.5 lb
If the top set is slower than RPE 9, reduce next week by 2.5-5%.
Week 4
Deload
- Top set
- 3 x 5 @ 152.5 lb
- Backoff
- Optional technique work @ 147.5 lb
- Volume
- Stop with 3+ reps in reserve
If the top set is slower than RPE 9, reduce next week by 2.5-5%.
| Week | Top set | Backoff | Volume | Adjustment rule |
|---|---|---|---|---|
| Week 1Volume entry | 1 x 5 @ 195 lb | 3 x 5 @ 177.5 lb | 2 x 8 @ 160 lb | If the top set is slower than RPE 9, reduce next week by 2.5-5%. |
| Week 2Strength building | 1 x 3 @ 207.5 lb | 4 x 4 @ 185 lb | 3 x 6 @ 165 lb | If the top set is slower than RPE 9, reduce next week by 2.5-5%. |
| Week 3Heavy exposure | 1 x 1 @ 220 lb | 5 x 3 @ 190 lb | 3 x 5 @ 172.5 lb | If the top set is slower than RPE 9, reduce next week by 2.5-5%. |
| Week 4Deload | 3 x 5 @ 152.5 lb | Optional technique work @ 147.5 lb | Stop with 3+ reps in reserve | If the top set is slower than RPE 9, reduce next week by 2.5-5%. |
Set a training max
Start from a recent working set, compare seven 1RM formulas, and use the conservative end of the range for percentage work.
Load the week
Turn the estimate into repeatable top sets, backoff work, and volume targets that match the lift and rep range.
Adjust from performance
Use bar speed, completed reps, and recovery trends to move the next week up or down instead of forcing a fixed number.
Program library
1RM-based strength program guides
Each guide explains the program structure, shows how to turn an estimated 1RM into loadable weekly weights, and makes the decision case for who should or should not run it.
Novice
Starting Strength
Use e1RM to choose conservative Starting Strength working weights, see the A/B structure, and decide whether novice linear progression fits you.
Novice to early intermediate
StrongLifts 5x5
Use e1RM to set StrongLifts 5x5 starting weights, understand the A/B split, and avoid starting too heavy.
Intermediate
Texas Method
Use e1RM to estimate Texas Method volume day, recovery day, and intensity day loads with a clear decision guide.
Intermediate
Madcow 5x5
Use e1RM to calculate Madcow 5x5 ramping top sets, heavy triples, and back-off work for intermediate strength blocks.
Novice to advanced, depending on template
GZCL
Use e1RM to map GZCL T1, T2, and T3 work from a training max, with tier structure and decision guidance.
Advanced
PH3
Use e1RM to understand PH3-style high-frequency powerlifting loading, who it fits, and why conservative maxes matter.