Weekly volume per muscle group
Enter the exercises in a program and see how many sets each muscle gets per week.
Open tool1RM calculator and load chart
Enter the weight and how many reps the client did with good form, close to failure. The calculator estimates the 1RM and builds a load chart by percentage.
lb
With good form, close to failure
Epley210 lb
Brzycki203.2 lb
Estimated 1RM
205 lb
Load chart
| % of 1RM | Load | Typical reps |
|---|---|---|
| 100% | 205 lb | 1 |
| 95% | 195 lb | 2 |
| 90% | 185 lb | 3–4 |
| 85% | 175 lb | 5–6 |
| 80% | 165 lb | 7–8 |
| 75% | 155 lb | 9–10 |
| 70% | 145 lb | 11–12 |
| 65% | 135 lb | 13–15 |
| 60% | 125 lb | 16–20 |
| 55% | 115 lb | 20+ |
| 50% | 105 lb | 20+ |
How it works
- We use two well-known formulas — Epley and Brzycki — and show their average as the main estimate.
- Estimates are most reliable with sets of up to 10 reps.
- The chart rounds loads to the increment you choose (the smallest weight you can add to the bar or machine).
- The suggested reps per range are general guidelines; adjust them to the client and the exercise.
FAQ
Is it safe to test a true 1RM?
For many clients, estimating it from a submaximal set is more practical and safer than testing an actual one-rep max.
Why do the formulas give different numbers?
Each was fitted to different data. The gap grows with the number of reps — that's why we use the average.
In Trainer Fácil, the loads clients log are saved to their history so you can track progress.
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Calculate the 5 training zones in bpm with the Karvonen method, using your client's resting heart rate.
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