How to Use the Pyramid Set Weight Calculator
A pyramid set is a training method where you systematically change weight and reps as you progress through sets. Enter your 1RM (or recent tested max) and pick a pyramid type, and this calculator generates the weight and reps to use across 5 sets.
An ascending pyramid starts light with more reps and gets progressively heavier with fewer reps, reaching your heaviest set once your joints are fully warmed up — which keeps injury risk lower. A descending pyramid does the opposite, starting heavy right away, so you need to be fully fresh to handle your top weight from the first set. A full pyramid climbs from light to your heaviest set and then comes back down, making it a good fit when you want to train both strength and muscular endurance in one session.
The weights shown are estimates based on standard %1RM ratios, so during actual training it's a good idea to fine-tune each set slightly based on how your body feels.
Frequently Asked Questions
Ascending starts light with more reps and progresses to heavier weight with fewer reps. Descending does the opposite, starting heavy and getting lighter with more reps. Ascending is more widely used because it carries lower injury risk.
A full pyramid starts light, climbs to your heaviest set, then comes back down to light weight. It's a good fit when you want to train strength and muscular endurance in one session, or when you have plenty of session time.
Yes. If you don't have a tested 1RM, convert a recent set of 3-5 reps into an estimated 1RM using a 1RM estimator calculator, then enter that value here.