Strength Capacity Calculator

Type in your max. Get the exact load, sets, reps and effort for every intensity.

How to use

  1. Enter your max, or a recent heavy set and reps.
  2. Pick a zone. I recommend starting in the sweet spot (75–85%).
  3. Pick one example session and do it at that weight. Leave the listed reps in the tank every set.
What do you know?
Unit
Plate rounding
70%70 kg

3–5 sets × 4–8 reps

Leave 2–3 reps in the tank

Target: 20–30 total reps

Example sessions to train near capacity:

  • 5 × 5 = 25 reps
  • 4 × 6 = 24 reps
  • 3 × 8 = 24 reps

Est. max capacity at 70 kg: 10–12 reps

75%75 kg
Sweet spot

3–5 sets × 3–6 reps

Leave 2–3 reps in the tank

Target: 15–25 total reps

Example sessions to train near capacity:

  • 5 × 4 = 20 reps
  • 4 × 5 = 20 reps
  • 3 × 6 = 18 reps

Est. max capacity at 75 kg: 9–11 reps

80%80 kg
Sweet spot

3–6 sets × 2–5 reps

Leave 1–3 reps in the tank

Target: 15–25 total reps

Example sessions to train near capacity:

  • 6 × 3 = 18 reps
  • 5 × 4 = 20 reps
  • 4 × 5 = 20 reps

Est. max capacity at 80 kg: 7–9 reps

82.5%82.5 kg
Sweet spot

3–6 sets × 2–5 reps

Leave 1–3 reps in the tank

Target: 12–20 total reps

Example sessions to train near capacity:

  • 6 × 3 = 18 reps
  • 4 × 4 = 16 reps
  • 3 × 5 = 15 reps

Est. max capacity at 82.5 kg: 6–8 reps

85%85 kg
Sweet spot

2–6 sets × 2–5 reps

Leave 1–2 reps in the tank

Target: 9–18 total reps

Example sessions to train near capacity:

  • 6 × 2 = 12 reps
  • 5 × 3 = 15 reps
  • 3 × 3 = 9 reps

Est. max capacity at 85 kg: 5–7 reps

87.5%87.5 kg

2–6 sets × 2–4 reps

Leave 1–2 reps in the tank

Target: 9–15 total reps

Example sessions to train near capacity:

  • 6 × 2 = 12 reps
  • 5 × 3 = 15 reps
  • 3 × 3 = 9 reps

Est. max capacity at 87.5 kg: 4–6 reps

90%90 kg

2–5 sets × 1–3 reps

Leave 1–2 reps in the tank

Target: 6–12 total reps

Example sessions to train near capacity:

  • 5 × 2 = 10 reps
  • 4 × 2 = 8 reps
  • 3 × 2 = 6 reps

Est. max capacity at 90 kg: 3–5 reps

92.5%92.5 kg

2–5 sets × 1–2 reps

Leave 1–2 reps in the tank

Target: 4–10 total reps

Example sessions to train near capacity:

  • 5 × 2 = 10 reps
  • 4 × 1 = 4 reps
  • 3 × 2 = 6 reps

Est. max capacity at 92.5 kg: 2–4 reps

95%95 kg

2–4 sets × 1–2 reps

Leave 1 rep in the tank

Target: 2–5 total reps

Example sessions to train near capacity:

  • 4 × 1 = 4 reps
  • 3 × 1 = 3 reps
  • 2 × 2 = 4 reps

Est. max capacity at 95 kg: 1–3 reps