Copy of HST-Spreadsheet

7/29/2019 Copy of HST-Spreadsheet

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HYPERTROPHY-SPECIFIC TRAINING SPREADSHEET V3.0

Introduction

HST is worth considering if any or all the following goals and attributes apply to you:

[1] You would like to maximise the rate of muscle growth given your genetic potential.[2] You want to reduce the chances of developing injuries caused by continually training at the boundaries of your physiol

[3] It does not concern you that, for the majority of your training sessions, you will be using less than your rep max figures.

[5] You want to minimise the possibility of developing overtraining symptoms.

Before using this spreadsheet please read the complete in-depth description of HST here:

It is also recommended that you read the FAQ section of the forums at www.hypertrophy-specific.com to familiarise yours

Hypertrophy-Specific Training (HST) is a method of weight training devised by Bryan Haycock and first released into the pcorrectly and combined with an appropriate nutrition regime HST has the potential to maximise an individuals' muscle gropotential. HST is founded upon the application of principles universal to mammalian muscle, connective and neuro-muscuresistance training systems until recently have been found by a fortuitous hit-and-miss methodology, rather like randomlyfew hundred times and just by chance finding the exit. This was a necessity as the underlying mechanisms of muscle tisscompletely hidden.

Now thanks to the findings of researchers specialising in the fields of exercise physiology, cellular biology and biochemistr

these formerly hidden mechanisms. HST applies these discoveries to the goal of maximising muscle hypertrophy. For thoof resistance training, working close to maximum weight for a given number of reps and training to failure then HST will rethe 8 weeks of an entire macrocycle you will only lift at rep max figures four times and, unless you want to find your new rtrain to failure.

The only way you can be certain if HST is a viable method is to try it yourself by performing one macrocycle taking 6 or 8whether HST is a genuinely innovative strategy to weight training or not, depending on your own progress. Just try it andbe able to make your own judgement based on direct personal experience. If possible please tell others what your results

[4] You would like to have the option of keeping training sessions relatively short. For the majority of a macrocycle HST tygiven exercise. Longer sessions are possible by increasing the number of exercises.

[6] You would like the integrity and strength of tendon, ligament and muscular connective tissue to develop at a rate that imuscular strength.

The most complex aspect of HST is setting up a cycle properly. This spreadsheet allows every variable of a HST macrocyYou can choose the number of weeky training sessions (3 or 4), the exercises used (up to 18), if an exercise should be altreps and sets for each individual week, the percentage weight increments for every exercise for each week, the warm-up

each week, the value to round warm-up weights to, the start date, and if the spreadsheet should run using pound or kilogrcalculates the combination of weight disks to add to each end of the barbell/dumbbell to obtain the workset weight basedhave available to you. If you have personal rep max figures obtained with two different weights for a specific exercise themax weight for the reps you will be using within a mesocycle using predictive formulae.

http://www.hypertrophy-specific.com/hst_index.html
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DONATIONS

COPYRIGHT AND DISTRIBUTION STATEMENT

DISCLAIMER

Before starting a cycle you should create an exercise sequence by drawing upon training exercises you are familiar and cbe basic compound exercises with possibly a few accessory isolation exercises included. The entire exercise set should bbody workout. Exercises may be alternated between sessions to improve coverage and the spreadsheet allows for this. Afound in the description provided by following the above hyperlink. The spreadsheet currently uses this template, though yaccording to your own preferences. For each exercise find either the rep max figures for the sets in each mesocycle or finlighter and heavier weight and allow the spreadsheet to calculate the weights you should use for the fixed mesocycle reps

the EXERCISES worksheet.

To begin the macrocycle enter the start date in the CYCLE 1 worksheet. The CYCLE 1-4 worksheets allow you to configuweek and exercise and the EXERCISE worksheet permits different reps and sets to be configured for each week. The bamesocycle with identical reps each fortnight starting at 15, then 10 and finally 5 reps and a 5% weight increment across thweight increments can also be altered so as to minimise zig-zagging, however zig-zagging is belived by some to be an immacrocycle it may be best to leave all weight increments at 5%. The spreadsheet is currently configured to run the basic

There are 12 exercises currently entered, some of which are alternated so each session contains 9 exercises in total. The3 though this may be changed to 4 if necessary. Every one of the HST variables and values may be altered if required. All

session in a mesocycle will be displayed in the CYCLE 1 to 4 worksheets.

If you find this spreadsheet useful in helping you achieve your training goals please consider giving a donation to the authThis helps make the time spent creating, maintaining and improving the spreadsheet worthwhile. To do this go to the follo

https://www.paypal-marketing.co.uk/sendmoney/index.htm

then click on the 'Send Money' button. In the 'From' box use the e-mail address you have associated with your own PayPathe 'To' box is [email protected]. Send as a Gift for Services in the description areas. If you do dosuggestions you make for improvements, changes or enhanced functionality to the spreadsheet if sent to the e-mail addre

HST and Hypertrophy-Specific Training are the copyright and trademarked property of Bryan Haycock. All rights rese

Permission is granted to reproduce this spreadsheet for personal and educational use only. Commercial copying or lendinused free of charge. Selling without prior consent of the author is prohibited. Obtain permission before redistributing. In all

Always consult a medical professional before starting a course of weight training. By using this spreadsheet you agree theor misuse of information contained therein. Although the spreadsheet has been designed to provide accurate information,contained here is provided as is, with no warranties and may not be complete or correct.
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Avoid weight training regularly to failure as this can result in overtraining.

When performed correctly and within manageable weights the majority of weight training exercises are perfectly safe. Solikelihood of inducing injuries irrespective of the form used. The worst culprits are upright rows and wide grip lat-pulldownsavoiding include good mornings, behind the neck press, squatting with raised heels, leg extensions, hamstring curls, bent-instead), weighted sit-ups, and almost anything involving a Smith Machine. If you are bench pressing then using an inclineworsen shoulder injuries.

Train your kinethestic sense in how to perform all exercises you intend to use thoroughly with low weights before progressprofessional tuition in exercise form if possible.

Supplementing HST with appropriate nutrition, speed training, co-ordination training, stretching exercises, endurance trainyou attain enhanced overall physical development.


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TABLE 1 - EXERCISES Use kilogram

EXERCISE Push/Pull

Squat Legs Push

Leg Press Legs Push Warmup weights to be

Leg Curl Legs Pull

BB Incline Bench Press Chest/Arms Push Do you want to have 3 t

Dips Chest/Arms Push

Chin-ups Back/Arms Pull

BB Prone Row Back/Arms Pull Week Wee

Seated Rear Lateral Raise Back/Shoulders Pull Workset Reps 1

Upright Shrug Shoulders/Back Pull Workset Sets 2

BB Curl Arms Pull

BB Lying Triceps extension Arms Push Reps

Calf Raise Legs Push Percentage weight

Reps

Percentage weight

Reps

Percentage weight

Wee

Squat Two personal Rep Max tests for Squat Weight (Estimated) 7

Lighter of the two weights Heavier of the two weights Weight (Actual)Weight lifted Number of Reps Weight lifted Number of Reps

84 10 93 6 Wee

Leg Press Two personal Rep Max tests for Leg Press Weight (Estimated) 16

Lighter of the two weights Heavier of the two weights Weight (Actual)

Weight lifted Number of Reps Weight lifted Number of Reps

200 11 240 6 Wee

Leg Curl Two personal Rep Max tests for Leg Curl Weight (Estimated) 21



40 10 55 6 Wee

BB Incline Bench Press Two personal Rep Max tests for BB Incline Bench Press Weight (Estimated) 50



48 16 60 11 Wee

Dips Two personal Rep Max tests for Dips Weight (Estimated) 3



30 17 45 7 Wee

Chin-ups Two personal Rep Max tests for Chin-ups Weight (Estimated) 2



30 13 40 9 Wee

BB Prone Row Two personal Rep Max tests for BB Prone Row Weight (Estimated) 98

Enter each exercise you will be doing during the sessions in TABLE 1 - EXERCISES. Not all exercise cells need be filled. Also enter the type of WEEKLY REPS AND SETS and the warmup percentages. The weight to which warmup weights are rounded to can also be modified. The numbe

If you have Rep Max values for two weights and want to estimate the maximum weight for cycles based upon these figures then enter the weighfor the actual repetitions used for the cycle then enter these in the Weight (Actual) rows of the lower table for each exercise instead. The value wworksheets. NOTE: Do not include the weight of the barbell or dumbbell bar when entering the rep max weights if you plan to use the side weig

The "Alternate on Even Sessions" box defines whether the exercise is done on the even numbered sessions. Set to 'Yes' if the exercise is only and leave blank if the exercise is to be done on every session. Exercises which are inactive during a particular session will appear as greyed-oA4.

Primary bodyarea worked


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CYCLE

Week 1 Percentage Weight

Exercise 15 Rep Max increment increment

Squat 73 5.0% 4Leg Press 168 5.0% 8.5Leg Curl 21.5 5.0% 1.5BB Incline Bench Press 50.5 5.0% 3Dips 33 5.0% 2Chin-ups 25 5.0% 1.5BB Prone Row 98.5 5.0% 5

Seated Rear Lateral Raise 10 5.0% 0.5

Upright Shrug 77.5 5.0% 4

BB Curl 32.5 5.0% 2

BB Lying Triceps extension 43.5 5.0% 2.5Calf Raise 185 5.0% 9.5 0 5.0% 0 0 5.0% 0 0 5.0% 0 0 5.0% 0 0 5.0% 0

0 5.0% 0

WEEK 1

Monday

August 22, 2011

Workset Warmup 1 Warmup 2 Warmup 3

Exercise Weight Side weight disks Sets Reps Weight Reps Weight Reps Weight Reps

Squat 53 20+5+++ 2 15 None 0 None 0 None 0

Leg Press 125.5 20+20+20+1+++ 2 15 None 0 None 0 None 0Leg Curl 14 5++++ 2 15 None 0 None 0 None 0

BB Incline Bench Press 35.5 10+5+1+++ 2 15 None 0 None 0 None 0

Dips 23 10+++ 2 15 None 0 None 0 None 0

Chin-ups 17.5 5+2+1 2 15 None 0 None 0 None 0

BB Prone Row 73.5 20+10+5+1+ 2 15 None 0 None 0 None 0

Seated Rear Lateral Raise 7.5 2+1 2 15 None 0 None 0 None 0

Upright Shrug 57.5 20+5+2+1 2 15 None 0 None 0 None 0

BB Curl 22.5 10+1 2 15 None 0 None 0 None 0

BB Lying Triceps extension 31 10+5+ 2 15 None 0 None 0 None 0

Calf Raise 137.5 20+20+20+5+2+1 2 15 None 0 None 0 None 0

0 No weight 2 15 None 0 None 0 None 0




0 No weight 2 15 None 0 None 0 None 0 0 No weight 2 15 None 0 None 0 None 0

Wednesday

August 24, 2011



Squat 57 20+5+2++ 2 15 None 0 None 0 None 0

Leg Press 134 20+20+20+5++++ 2 15 None 0 None 0 None 0

Leg Curl 15.5 5+1+++ 2 15 None 0 None 0 None 0

BB Incline Bench Press 38.5 10+5+2+1+ 2 15 None 0 None 0 None 0

Dips 25 10+2 2 15 None 0 None 0 None 0

Chin-ups 19 5+2++++ 2 15 None 0 None 0 None 0

BB Prone Row 78.5 20+10+5+2+1+ 2 15 None 0 None 0 None 0

Seated Rear Lateral Raise 8 2+++ 2 15 None 0 None 0 None 0

Upright Shrug 61.5 20+5+2+1++++ 2 15 None 0 None 0 None 0

BB Curl 24.5 10+1++ 2 15 None 0 None 0 None 0

BB Lying Triceps extension 33.5 10+5+1+ 2 15 None 0 None 0 None 0

Calf Raise 147 20+20+20+10+2++ 2 15 None 0 None 0 None 0





This Worksheet shows the details omesocycle. You can change the pevalues in the tables to the left/right.same for weeks 1-2 the percentagetables should be the same for an exin the box below. Format should becan find your new rep max figures fon the final session. Prints to one s

Start date of entiremacrocycle


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CYCLE 2 W

Week 3 Percentage WeightExercise 10 Rep Max increment incrementSquat 84 5.0% 4.5

Leg Press 208 5.0% 10.5Leg Curl 40 5.0% 2BB Incline Bench Press 62.5 5.0% 3.5Dips 40.5 5.0% 2.5Chin-ups 37.5 5.0% 2BB Prone Row 110 5.0% 5.5Seated Rear Lateral Raise 14 5.0% 1Upright Shrug 95.5 5.0% 5BB Curl 45 5.0% 2.5BB Lying Triceps extension 52 5.0% 3Calf Raise 207.5 5.0% 10.5 0 5.0% 0 0 5.0% 0 0 5.0% 0 0 5.0% 0

0 5.0% 0 0 5.0% 0

WEEK 3

Monday

September 5, 2011

Workset Warmup 1 Warmup 2 Warmup 3Exercise Weight Side weight disks Sets Reps Weight Reps Weight Reps Weight Reps Ex

Squat 61.5 20+5+2+1++++ 2 10 40 5 None 0 None 0 Sq

Leg Press 155.5 20+20+20+10+5+1+++ 2 10 105 5 None 0 None 0 Le

Leg Curl 30 10+5 2 10 20 5 None 0 None 0 Le

BB Incline Bench Press 45 20+2 2 10 30 5 None 0 None 0 BB

Dips 28 10+2+++ 2 10 15 5 None 0 None 0 DiChin-ups 27.5 10+2+1 2 10 15 5 None 0 None 0 Ch

BB Prone Row 82.5 20+20+1 2 10 55 5 None 0 None 0 BB

Seated Rear Lateral Raise 9 2++++ 2 10 5 5 None 0 None 0 Se

Upright Shrug 70.5 20+10+2+1+++ 2 10 45 5 None 0 None 0 Up

BB Curl 32.5 10+5+1 2 10 20 5 None 0 None 0 BB

BB Lying Triceps extension 37 10+5+2++ 2 10 25 5 None 0 None 0 BB

Calf Raise 155 20+20+20+10+5+2 2 10 105 5 None 0 None 0 Ca

0 No weight 2 10 0 5 None 0 None 0






Wednesday

September 7, 2011

Workset Warmup 1 Warmup 2 Warmup 3Exercise Weight Side weight disks Sets Reps Weight Reps Weight Reps Weight Reps Ex

Squat 66 20+10+2+ 2 10 45 5 None 0 None 0 Sq

Leg Press 166 20+20+20+20+2+ 2 10 115 5 None 0 None 0 Le

Leg Curl 32 10+5++ 2 10 20 5 None 0 None 0 Le

BB Incline Bench Press 48.5 20+2+1+ 2 10 30 5 None 0 None 0 BB

Dips 30.5 10+2+1+++ 2 10 20 5 None 0 None 0 Di

Chin-ups 29.5 10+2+1++ 2 10 20 5 None 0 None 0 Ch

BB Prone Row 88 20+20+2+++ 2 10 60 5 None 0 None 0 BB

Seated Rear Lateral Raise 10 5 2 10 5 5 None 0 None 0 Se

Upright Shrug 75.5 20+10+5+1+++ 2 10 50 5 None 0 None 0 Up

BB Curl 35 10+5+2 2 10 20 5 None 0 None 0 BBBB Lying Triceps extension 40 20 2 10 25 5 None 0 None 0 BB

Calf Raise 165.5 20+20+20+20+1+++ 2 10 115 5 None 0 None 0 Ca







This Worksheet displays the details of mesocycle. You can change the perce

values in the tables to the left and rightthe same for weeks 3 and 4 the percenboth tables should be set the same. Alcalculated for you. Zig-zagging of weigcycle can be minimised by modifying thincrement values appropriately. You cafind your new rep max figures for the nworksheet prints to one side of A4.


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CYCLE 3

Week 5 Percentage WeightExercise 5 Rep Max increment incrementSquat 95.5 5.0% 5

Leg Press 248 5.0% 12.5Leg Curl 59 5.0% 3

BB Incline Bench Press 74.5 5.0% 4Dips 48 5.0% 2.5Chin-ups 50 5.0% 2.5BB Prone Row 122 5.0% 6.5Seated Rear Lateral Raise 18 5.0% 1Upright Shrug 114 5.0% 6BB Curl 57.5 5.0% 3BB Lying Triceps extension 60 5.0% 3Calf Raise 230 5.0% 11.5 0 5.0% 0 0 5.0% 0 0 5.0% 0 0 5.0% 0

0 5.0% 0 0 5.0% 0

WEEK 5

Monday

September 19, 2011

Workset Warmup 1 Warmup 2 Warmup 3Exercise Weight Side weight disks Sets Reps Weight Reps Weight Reps Weight Reps E

Squat 70.5 20+10+2+1+++ 3 5 35 5 45 3 55 2 S

Leg Press 185.5 20+20+20+20+10+1+++ 3 5 90 5 125 3 145 2 L

Leg Curl 44 20++++ 3 5 20 5 30 3 35 2 L

BB Incline Bench Press 54.5 20+5+1++ 3 5 25 5 35 3 40 2 B

Dips 35.5 10+5+1+++ 3 5 15 5 20 3 25 2 DChin-ups 37.5 10+5+2+1 3 5 15 5 25 3 30 2 C

BB Prone Row 89.5 20+20+2+1++ 3 5 40 5 60 3 70 2 B

Seated Rear Lateral Raise 13 5+++ 3 5 5 5 5 3 10 2 S

Upright Shrug 84 20+20++++ 3 5 40 5 55 3 65 2 U

BB Curl 42.5 20+1 3 5 20 5 25 3 30 2 B

BB Lying Triceps extension 45 20+2 3 5 20 5 30 3 35 2 B

Calf Raise 172.5 20+20+20+20+5+1 3 5 85 5 120 3 135 2 C

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

Wednesday

September 21, 2011

Workset Warmup 1 Warmup 2 Warmup 3Exercise Weight Side weight disks Sets Reps Weight Reps Weight Reps Weight Reps E

Squat 75.5 20+10+5+1+++ 3 5 35 5 50 3 60 2 S

Leg Press 198 20+20+20+20+10+5+2+++ 3 5 95 5 135 3 155 2 L

Leg Curl 47 20+2++ 3 5 20 5 30 3 35 2 L

BB Incline Bench Press 58.5 20+5+2+1+ 3 5 25 5 40 3 45 2 B

Dips 38 10+5+2+++ 3 5 15 5 25 3 30 2 D

Chin-ups 40 20 3 5 20 5 25 3 30 2 C

BB Prone Row 96 20+20+5+2+ 3 5 45 5 65 3 75 2 B

Seated Rear Lateral Raise 14 5++++ 3 5 5 5 5 3 10 2 S

Upright Shrug 90 20+20+5 3 5 45 5 60 3 70 2 U

BB Curl 45.5 20+1+++ 3 5 20 5 30 3 35 2 BBB Lying Triceps extension 48 20+2+++ 3 5 20 5 30 3 35 2 B

Calf Raise 184 20+20+20+20+10++++ 3 5 90 5 125 3 145 2 C

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

This Worksheet displays the details omesocycle. You can change the perc

values in the tables to the left and rigthe same for weeks 5 and 6 the percboth tables should be set the same. Acalculated for you. Zig-zagging of wecycle can be minimised by modifyingincrement values appropriately. You find your new rep max figures for theworksheet prints to one side of A4.


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CYCLE 4

Week 7 Percentage WeightExercise 5 Rep Max increment incrementSquat 95.5 2.0% 2Leg Press 248 2.0% 5Leg Curl 59 2.0% 1.5BB Incline Bench Press 74.5 2.0% 1.5Dips 48 2.0% 1Chin-ups 50 2.0% 1BB Prone Row 122 2.0% 2.5Seated Rear Lateral Raise 18 2.0% 0.5Upright Shrug 114 2.0% 2.5BB Curl 57.5 2.0% 1.5BB Lying Triceps extension 60 2.0% 1.5

Calf Raise 230 2.0% 5 0 2.0% 0 0 2.0% 0 0 2.0% 0 0 2.0% 0

0 2.0% 0 0 2.0% 0

Continue Cycle 3 with increasing weights

WEEK 7

Monday

October 3, 2011

Workset Warmup 1 Warmup 2 Warmup 3Exercise Weight Side weight disks Sets Reps Weight Reps Weight Reps Weight Reps

Squat 97.5 20+20+5+2+1 3 5 45 5 65 3 75 2

Leg Press 253 40+40+20+20+5+++ 3 5 125 5 175 3 200 2

Leg Curl 60.5 20+5+2+1+++ 3 5 30 5 40 3 45 2

BB Incline Bench Press 76 20+10+5+2+ 3 5 35 5 50 3 60 2

Dips 49 20+2++++ 3 5 20 5 30 3 35 2

Chin-ups 51 20+5+ 3 5 25 5 35 3 40 2

BB Prone Row 124.5 20+20+20+1++ 3 5 60 5 85 3 95 2

Seated Rear Lateral Raise 18.5 5+2+1+ 3 5 5 5 10 3 10 2

Upright Shrug 116.5 20+20+10+5+1++++ 3 5 55 5 80 3 90 2

BB Curl 59 20+5+2++++ 3 5 25 5 40 3 45 2

BB Lying Triceps extension 61.5 20+5+2+1++++ 3 5 30 5 40 3 45 2

Calf Raise 235 40+40+20+10+5+2 3 5 115 5 160 3 185 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

Wednesday

October 5, 2011



Squat 99.5 20+20+5+2+1++ 3 5 45 5 65 3 75 2

Leg Press 258 40+40+20+20+5+2+++ 3 5 125 5 180 3 205 2

Leg Curl 62 20+10++ 3 5 30 5 40 3 45 2

BB Incline Bench Press 77.5 20+10+5+2+1 3 5 35 5 50 3 60 2

Dips 50 20+5 3 5 25 5 35 3 40 2

Chin-ups 52 20+5++ 3 5 25 5 35 3 40 2

BB Prone Row 127 20+20+20+2++ 3 5 60 5 85 3 100 2

Seated Rear Lateral Raise 19 5+2++++ 3 5 5 5 10 3 15 2

Upright Shrug 119 20+20+10+5+2++++ 3 5 55 5 80 3 95 2

BB Curl 60.5 20+5+2+1+++ 3 5 30 5 40 3 45 2BB Lying Triceps extension 63 20+10+++ 3 5 30 5 40 3 50 2

Calf Raise 240 40+40+20+20 3 5 120 5 165 3 190 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

0 No weight 3 5 0 5 0 3 0 2

This Worksheet displays the details of the weYou have two choices for weeks 7 and 8. Yo

scheme from Cycle 3 but keep increasing theor M-Time to complete all the reps, or you caabout your 2 rep max (which is how this workyou want to continue the rep/set scheme fromchoice box below to 'Yes'. The percentage intables to the left and right may be altered. All calculated for you. It is advised you reduce thabout half the previous cycle. If switching to lyou can minimise zig-zagging of weights frommodifying the percentage weight increment vfinal session in this cycle can be used to find for the next macrocycle. Following this cycle deconditioning. This comprises between 9 to training. This worksheet prints to one side of


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Kilogram Weights Table

Single side weight Total Weight Single side disk combination needed to achieve total weight

0 0 0

1/4 1/2 1 spinlock

1/2 1 2 spinlocks

3/4 1 1/2 3 spinlocks

1 2 +

1 1/4 2 1/2 1

1 1/2 3 ++

1 3/4 3 1/2 1+

2 4 +++

2 1/4 4 1/2 1++

2 1/2 5 2

2 3/4 5 1/2 1+++

3 6 2+

3 1/4 6 1/2 1++++

3 1/2 7 2++

3 3/4 7 1/2 2+1

4 8 2+++

4 1/4 8 1/2 2+1+

4 1/2 9 2++++

4 3/4 9 1/2 2+1++

5 10 5

5 1/4 10 1/2 2+1+++

5 1/2 11 5+

5 3/4 11 1/2 2+1++++

6 12 5++

6 1/4 12 1/2 5+1

6 1/2 13 5+++

6 3/4 13 1/2 5+1+

7 14 5++++

7 1/4 14 1/2 5+1++

7 1/2 15 5+2

7 3/4 15 1/2 5+1+++

8 16 5+2+

8 1/4 16 1/2 5+1++++

8 1/2 17 5+2++

8 3/4 17 1/2 5+2+1

9 18 5+2+++

9 1/4 18 1/2 5+2+1+

9 1/2 19 5+2++++

9 3/4 19 1/2 5+2+1++10 20 10

10 1/4 20 1/2 5+2+1+++

10 1/2 21 10+

10 3/4 21 1/2 5+2+1++++

11 22 10++

11 1/4 22 1/2 10+1

11 1/2 23 10+++

11 3/4 23 1/2 10+1+

12 24 10++++

12 1/4 24 1/2 10+1++

12 1/2 25 10+2

12 3/4 25 1/2 10+1+++

13 26 10+2+

13 1/4 26 1/2 10+1++++

13 1/2 27 10+2++13 3/4 27 1/2 10+2+1

14 28 10+2+++

14 1/4 28 1/2 10+2+1+

14 1/2 29 10+2++++

14 3/4 29 1/2 10+2+1++

15 30 10+5

15 1/4 30 1/2 10+2+1+++

15 1/2 31 10+5+

15 3/4 31 1/2 10+2+1++++

16 32 10+5++

Kilogram Weights Table is used to lookup the combination of disks to add to each side of a barbell or dumbbell to achieve aweight in kilograms. This does not include the weight of the barbell/dumbbell bar itself, but providing all rep max figures arethe weight of the disks this will not matter. The current table is set-up for a standard Kg weight set. The 'Single side weight' disk combination' columns may be altered if you have a different set of disks available to you, just don't go beyond row 121Weight' column values are automatically calculated. The 'Single Side Weight' column should be arranged in ascending weigsingle weight increment possible' figure should be the smallest total weight by which the bar can be increased. Based on thgiven here this value is 0.5 kgs.

Smallestincreme


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34 3/4 69 1/2 20+10+2+1++

35 70 20+10+5

35 1/4 70 1/2 20+10+2+1+++

35 1/2 71 20+10+5+

35 3/4 71 1/2 20+10+2+1++++

36 72 20+10+5++

36 1/4 72 1/2 20+10+5+1

36 1/2 73 20+10+5+++

36 3/4 73 1/2 20+10+5+1+37 74 20+10+5++++

37 1/4 74 1/2 20+10+5+1++

37 1/2 75 20+10+5+2

37 3/4 75 1/2 20+10+5+1+++

38 76 20+10+5+2+

38 1/4 76 1/2 20+10+5+1++++

38 1/2 77 20+10+5+2++

38 3/4 77 1/2 20+10+5+2+1

39 78 20+10+5+2+++

39 1/4 78 1/2 20+10+5+2+1+

39 1/2 79 20+10+5+2++++

39 3/4 79 1/2 20+10+5+2+1++

40 80 20+20

40 1/4 80 1/2 20+10+5+2+1+++

40 1/2 81 20+20+40 3/4 81 1/2 20+10+5+2+1++++

41 82 20+20++

41 1/4 82 1/2 20+20+1

41 1/2 83 20+20+++

41 3/4 83 1/2 20+20+1+

42 84 20+20++++

42 1/4 84 1/2 20+20+1++

42 1/2 85 20+20+2

42 3/4 85 1/2 20+20+1+++

43 86 20+20+2+

43 1/4 86 1/2 20+20+1++++

43 1/2 87 20+20+2++

43 3/4 87 1/2 20+20+2+1

44 88 20+20+2+++

44 1/4 88 1/2 20+20+2+1+

44 1/2 89 20+20+2++++

44 3/4 89 1/2 20+20+2+1++

45 90 20+20+5

45 1/4 90 1/2 20+20+2+1+++

45 1/2 91 20+20+5+

45 3/4 91 1/2 20+20+2+1++++

46 92 20+20+5++

46 1/4 92 1/2 20+20+5+1

46 1/2 93 20+20+5+++

46 3/4 93 1/2 20+20+5+1+

47 94 20+20+5++++

47 1/4 94 1/2 20+20+5+1++

47 1/2 95 20+20+5+2

47 3/4 95 1/2 20+20+5+1+++48 96 20+20+5+2+

48 1/4 96 1/2 20+20+5+1++++

48 1/2 97 20+20+5+2++

48 3/4 97 1/2 20+20+5+2+1

49 98 20+20+5+2+++

49 1/4 98 1/2 20+20+5+2+1+

49 1/2 99 20+20+5+2++++

49 3/4 99 1/2 20+20+5+2+1++

50 100 20+20+10

50 1/4 100 1/2 20+20+5+2+1+++

50 1/2 101 20+20+10+

50 3/4 101 1/2 20+20+5+2+1++++

51 102 20+20+10++

51 1/4 102 1/2 20+20+10+1

51 1/2 103 20+20+10+++51 3/4 103 1/2 20+20+10+1+

52 104 20+20+10++++

52 1/4 104 1/2 20+20+10+1++

52 1/2 105 20+20+10+2

52 3/4 105 1/2 20+20+10+1+++

53 106 20+20+10+2+

53 1/4 106 1/2 20+20+10+1++++

53 1/2 107 20+20+10+2++

53 3/4 107 1/2 20+20+10+2+1

54 108 20+20+10+2+++


14/31

72 3/4 145 1/2 20+20+20+10+1+++

73 146 20+20+20+10+2+

73 1/4 146 1/2 20+20+20+10+1++++

73 1/2 147 20+20+20+10+2++

73 3/4 147 1/2 20+20+20+10+2+1

74 148 20+20+20+10+2+++

74 1/4 148 1/2 20+20+20+10+2+1+

74 1/2 149 20+20+20+10+2++++

74 3/4 149 1/2 20+20+20+10+2+1++75 150 20+20+20+10+5

75 1/4 150 1/2 20+20+20+10+2+1+++

75 1/2 151 20+20+20+10+5+

75 3/4 151 1/2 20+20+20+10+2+1++++

76 152 20+20+20+10+5++

76 1/4 152 1/2 20+20+20+10+5+1

76 1/2 153 20+20+20+10+5+++

76 3/4 153 1/2 20+20+20+10+5+1+

77 154 20+20+20+10+5++++

77 1/4 154 1/2 20+20+20+10+5+1++

77 1/2 155 20+20+20+10+5+2

77 3/4 155 1/2 20+20+20+10+5+1+++

78 156 20+20+20+10+5+2+

78 1/4 156 1/2 20+20+20+10+5+1++++

78 1/2 157 20+20+20+10+5+2++78 3/4 157 1/2 20+20+20+10+5+2+1

79 158 20+20+20+10+5+2+++

79 1/4 158 1/2 20+20+20+10+5+2+1+

79 1/2 159 20+20+20+10+5+2++++

79 3/4 159 1/2 20+20+20+10+5+2+1++

80 160 20+20+20+20

80 1/4 160 1/2 20+20+20+10+5+2+1+++

80 1/2 161 20+20+20+20+

80 3/4 161 1/2 20+20+20+10+5+2+1++++

81 162 20+20+20+20++

81 1/4 162 1/2 20+20+20+20+1

81 1/2 163 20+20+20+20+++

81 3/4 163 1/2 20+20+20+20+1+

82 164 20+20+20+20++++

82 1/4 164 1/2 20+20+20+20+1++

82 1/2 165 20+20+20+20+2

82 3/4 165 1/2 20+20+20+20+1+++

83 166 20+20+20+20+2+

83 1/4 166 1/2 20+20+20+20+1++++

83 1/2 167 20+20+20+20+2++

83 3/4 167 1/2 20+20+20+20+2+1

84 168 20+20+20+20+2+++

84 1/4 168 1/2 20+20+20+20+2+1+

84 1/2 169 20+20+20+20+2++++

84 3/4 169 1/2 20+20+20+20+2+1++

85 170 20+20+20+20+5

85 1/4 170 1/2 20+20+20+20+2+1+++

85 1/2 171 20+20+20+20+5+

85 3/4 171 1/2 20+20+20+20+2+1++++86 172 20+20+20+20+5++

86 1/4 172 1/2 20+20+20+20+5+1

86 1/2 173 20+20+20+20+5+++

86 3/4 173 1/2 20+20+20+20+5+1+

87 174 20+20+20+20+5++++

87 1/4 174 1/2 20+20+20+20+5+1++

87 1/2 175 20+20+20+20+5+2

87 3/4 175 1/2 20+20+20+20+5+1+++

88 176 20+20+20+20+5+2+

88 1/4 176 1/2 20+20+20+20+5+1++++

88 1/2 177 20+20+20+20+5+2++

88 3/4 177 1/2 20+20+20+20+5+2+1

89 178 20+20+20+20+5+2+++

89 1/4 178 1/2 20+20+20+20+5+2+1+

89 1/2 179 20+20+20+20+5+2++++89 3/4 179 1/2 20+20+20+20+5+2+1++

90 180 20+20+20+20+10

90 1/4 180 1/2 20+20+20+20+5+2+1+++

90 1/2 181 20+20+20+20+10+

90 3/4 181 1/2 20+20+20+20+5+2+1++++

91 182 20+20+20+20+10++

91 1/4 182 1/2 20+20+20+20+10+1

91 1/2 183 20+20+20+20+10+++

91 3/4 183 1/2 20+20+20+20+10+1+

92 184 20+20+20+20+10++++


15/31

110 3/4 221 1/2 40+40+20+5+2+1++++

111 222 40+40+20+10++

111 1/4 222 1/2 40+40+20+10+1

111 1/2 223 40+40+20+10+++

111 3/4 223 1/2 40+40+20+10+1+

112 224 40+40+20+10++++

112 1/4 224 1/2 40+40+20+10+1++

112 1/2 225 40+40+20+10+2

112 3/4 225 1/2 40+40+20+10+1+++113 226 40+40+20+10+2+

113 1/4 226 1/2 40+40+20+10+1++++

113 1/2 227 40+40+20+10+2++

113 3/4 227 1/2 40+40+20+10+2+1

114 228 40+40+20+10+2+++

114 1/4 228 1/2 40+40+20+10+2+1+

114 1/2 229 40+40+20+10+2++++

114 3/4 229 1/2 40+40+20+10+2+1++

115 230 40+40+20+10+5

115 1/4 230 1/2 40+40+20+10+2+1+++

115 1/2 231 40+40+20+10+5+

115 3/4 231 1/2 40+40+20+10+2+1++++

116 232 40+40+20+10+5++

116 1/4 232 1/2 40+40+20+10+5+1

116 1/2 233 40+40+20+10+5+++116 3/4 233 1/2 40+40+20+10+5+1+

117 234 40+40+20+10+5++++

117 1/4 234 1/2 40+40+20+10+5+1++

117 1/2 235 40+40+20+10+5+2

117 3/4 235 1/2 40+40+20+10+5+1+++

118 236 40+40+20+10+5+2+

118 1/4 236 1/2 40+40+20+10+5+1++++

118 1/2 237 40+40+20+10+5+2++

118 3/4 237 1/2 40+40+20+10+5+2+1

119 238 40+40+20+10+5+2+++

119 1/4 238 1/2 40+40+20+10+5+2+1+

119 1/2 239 40+40+20+10+5+2++++

119 3/4 239 1/2 40+40+20+10+5+2+1++

120 240 40+40+20+20

120 1/4 240 1/2 40+40+20+10+5+2+1+++

120 1/2 241 40+40+20+20+

120 3/4 241 1/2 40+40+20+10+5+2+1++++

121 242 40+40+20+20++

121 1/4 242 1/2 40+40+20+20+1

121 1/2 243 40+40+20+20+++

121 3/4 243 1/2 40+40+20+20+1+

122 244 40+40+20+20++++

122 1/4 244 1/2 40+40+20+20+1++

122 1/2 245 40+40+20+20+2

122 3/4 245 1/2 40+40+20+20+1+++

123 246 40+40+20+20+2+

123 1/4 246 1/2 40+40+20+20+1++++

123 1/2 247 40+40+20+20+2++

123 3/4 247 1/2 40+40+20+20+2+1124 248 40+40+20+20+2+++

124 1/4 248 1/2 40+40+20+20+2+1+

124 1/2 249 40+40+20+20+2++++

124 3/4 249 1/2 40+40+20+20+2+1++

125 250 40+40+20+20+5

125 1/4 250 1/2 40+40+20+20+2+1+++

125 1/2 251 40+40+20+20+5+

125 3/4 251 1/2 40+40+20+20+2+1++++

126 252 40+40+20+20+5++

126 1/4 252 1/2 40+40+20+20+5+1

126 1/2 253 40+40+20+20+5+++

126 3/4 253 1/2 40+40+20+20+5+1+

127 254 40+40+20+20+5++++

127 1/4 254 1/2 40+40+20+20+5+1++

127 1/2 255 40+40+20+20+5+2127 3/4 255 1/2 40+40+20+20+5+1+++

128 256 40+40+20+20+5+2+

128 1/4 256 1/2 40+40+20+20+5+1++++

128 1/2 257 40+40+20+20+5+2++

128 3/4 257 1/2 40+40+20+20+5+2+1

129 258 40+40+20+20+5+2+++

129 1/4 258 1/2 40+40+20+20+5+2+1+

129 1/2 259 40+40+20+20+5+2++++

129 3/4 259 1/2 40+40+20+20+5+2+1++

130 260 40+40+20+20+10


16/31

148 3/4 297 1/2 40+40+20+20+20+5+2+1

149 298 40+40+20+20+20+5+2+++

149 1/4 298 1/2 40+40+20+20+20+5+2+1+

149 1/2 299 40+40+20+20+20+5+2++++

149 3/4 299 1/2 40+40+20+20+20+5+2+1++

150 300 40+40+20+20+20+10

150 1/4 300 1/2 40+40+20+20+20+5+2+1+++

150 1/2 301 40+40+20+20+20+10+

150 3/4 301 1/2 40+40+20+20+20+5+2+1++++151 302 40+40+20+20+20+10++

151 1/4 302 1/2 40+40+20+20+20+10+1

151 1/2 303 40+40+20+20+20+10+++

151 3/4 303 1/2 40+40+20+20+20+10+1+

152 304 40+40+20+20+20+10++++

152 1/4 304 1/2 40+40+20+20+20+10+1++

152 1/2 305 40+40+20+20+20+10+2

152 3/4 305 1/2 40+40+20+20+20+10+1+++

153 306 40+40+20+20+20+10+2+

153 1/4 306 1/2 40+40+20+20+20+10+1++++

153 1/2 307 40+40+20+20+20+10+2++

153 3/4 307 1/2 40+40+20+20+20+10+2+1

154 308 40+40+20+20+20+10+2+++

154 1/4 308 1/2 40+40+20+20+20+10+2+1+

154 1/2 309 40+40+20+20+20+10+2++++154 3/4 309 1/2 40+40+20+20+20+10+2+1++

155 310 40+40+20+20+20+10+5

155 1/4 310 1/2 40+40+20+20+20+10+2+1+++

155 1/2 311 40+40+20+20+20+10+5+

155 3/4 311 1/2 40+40+20+20+20+10+2+1++++

156 312 40+40+20+20+20+10+5++

156 1/4 312 1/2 40+40+20+20+20+10+5+1

156 1/2 313 40+40+20+20+20+10+5+++

156 3/4 313 1/2 40+40+20+20+20+10+5+1+

157 314 40+40+20+20+20+10+5++++

157 1/4 314 1/2 40+40+20+20+20+10+5+1++

157 1/2 315 40+40+20+20+20+10+5+2

157 3/4 315 1/2 40+40+20+20+20+10+5+1+++

158 316 40+40+20+20+20+10+5+2+

158 1/4 316 1/2 40+40+20+20+20+10+5+1++++

158 1/2 317 40+40+20+20+20+10+5+2++

158 3/4 317 1/2 40+40+20+20+20+10+5+2+1

159 318 40+40+20+20+20+10+5+2+++

159 1/4 318 1/2 40+40+20+20+20+10+5+2+1+

159 1/2 319 40+40+20+20+20+10+5+2++++

159 3/4 319 1/2 40+40+20+20+20+10+5+2+1++

160 320 40+40+20+20+20+20

160 1/4 320 1/2 40+40+20+20+20+10+5+2+1+++

160 1/2 321 40+40+20+20+20+20+

160 3/4 321 1/2 40+40+20+20+20+10+5+2+1++++

161 322 40+40+20+20+20+20++

161 1/4 322 1/2 40+40+20+20+20+20+1

161 1/2 323 40+40+20+20+20+20+++

161 3/4 323 1/2 40+40+20+20+20+20+1+162 324 40+40+20+20+20+20++++

162 1/4 324 1/2 40+40+20+20+20+20+1++

162 1/2 325 40+40+20+20+20+20+2

162 3/4 325 1/2 40+40+20+20+20+20+1+++

163 326 40+40+20+20+20+20+2+

163 1/4 326 1/2 40+40+20+20+20+20+1++++

163 1/2 327 40+40+20+20+20+20+2++

163 3/4 327 1/2 40+40+20+20+20+20+2+1

164 328 40+40+20+20+20+20+2+++

164 1/4 328 1/2 40+40+20+20+20+20+2+1+

164 1/2 329 40+40+20+20+20+20+2++++

164 3/4 329 1/2 40+40+20+20+20+20+2+1++

165 330 40+40+20+20+20+20+5

165 1/4 330 1/2 40+40+20+20+20+20+2+1+++

165 1/2 331 40+40+20+20+20+20+5+165 3/4 331 1/2 40+40+20+20+20+20+2+1++++

166 332 40+40+20+20+20+20+5++

166 1/4 332 1/2 40+40+20+20+20+20+5+1

166 1/2 333 40+40+20+20+20+20+5+++

166 3/4 333 1/2 40+40+20+20+20+20+5+1+

167 334 40+40+20+20+20+20+5++++

167 1/4 334 1/2 40+40+20+20+20+20+5+1++

167 1/2 335 40+40+20+20+20+20+5+2

167 3/4 335 1/2 40+40+20+20+20+20+5+1+++

168 336 40+40+20+20+20+20+5+2+


17/31

186 3/4 373 1/2 40+40+20+20+20+20+20+5+1+

187 374 40+40+20+20+20+20+20+5++++

187 1/4 374 1/2 40+40+20+20+20+20+20+5+1++

187 1/2 375 40+40+20+20+20+20+20+5+2

187 3/4 375 1/2 40+40+20+20+20+20+20+5+1+++

188 376 40+40+20+20+20+20+20+5+2+

188 1/4 376 1/2 40+40+20+20+20+20+20+5+1++++

188 1/2 377 40+40+20+20+20+20+20+5+2++

188 3/4 377 1/2 40+40+20+20+20+20+20+5+2+1189 378 40+40+20+20+20+20+20+5+2+++

189 1/4 378 1/2 40+40+20+20+20+20+20+5+2+1+

189 1/2 379 40+40+20+20+20+20+20+5+2++++

189 3/4 379 1/2 40+40+20+20+20+20+20+5+2+1++

190 380 40+40+20+20+20+20+20+10

190 1/4 380 1/2 40+40+20+20+20+20+20+5+2+1+++

190 1/2 381 40+40+20+20+20+20+20+10+

190 3/4 381 1/2 40+40+20+20+20+20+20+5+2+1++++

191 382 40+40+20+20+20+20+20+10++

191 1/4 382 1/2 40+40+20+20+20+20+20+10+1

191 1/2 383 40+40+20+20+20+20+20+10+++

191 3/4 383 1/2 40+40+20+20+20+20+20+10+1+

192 384 40+40+20+20+20+20+20+10++++

192 1/4 384 1/2 40+40+20+20+20+20+20+10+1++

192 1/2 385 40+40+20+20+20+20+20+10+2192 3/4 385 1/2 40+40+20+20+20+20+20+10+1+++

193 386 40+40+20+20+20+20+20+10+2+

193 1/4 386 1/2 40+40+20+20+20+20+20+10+1++++

193 1/2 387 40+40+20+20+20+20+20+10+2++

193 3/4 387 1/2 40+40+20+20+20+20+20+10+2+1

194 388 40+40+20+20+20+20+20+10+2+++

194 1/4 388 1/2 40+40+20+20+20+20+20+10+2+1+

194 1/2 389 40+40+20+20+20+20+20+10+2++++

194 3/4 389 1/2 40+40+20+20+20+20+20+10+2+1++

195 390 40+40+20+20+20+20+20+10+5

195 1/4 390 1/2 40+40+20+20+20+20+20+10+2+1+++

195 1/2 391 40+40+20+20+20+20+20+10+5+

195 3/4 391 1/2 40+40+20+20+20+20+20+10+2+1++++

196 392 40+40+20+20+20+20+20+10+5++

196 1/4 392 1/2 40+40+20+20+20+20+20+10+5+1

196 1/2 393 40+40+20+20+20+20+20+10+5+++

196 3/4 393 1/2 40+40+20+20+20+20+20+10+5+1+

197 394 40+40+20+20+20+20+20+10+5++++

197 1/4 394 1/2 40+40+20+20+20+20+20+10+5+1++

197 1/2 395 40+40+20+20+20+20+20+10+5+2

197 3/4 395 1/2 40+40+20+20+20+20+20+10+5+1+++

198 396 40+40+20+20+20+20+20+10+5+2+

198 1/4 396 1/2 40+40+20+20+20+20+20+10+5+1++++

198 1/2 397 40+40+20+20+20+20+20+10+5+2++

198 3/4 397 1/2 40+40+20+20+20+20+20+10+5+2+1

199 398 40+40+20+20+20+20+20+10+5+2+++

199 1/4 398 1/2 40+40+20+20+20+20+20+10+5+2+1+

199 1/2 399 40+40+20+20+20+20+20+10+5+2++++

199 3/4 399 1/2 40+40+20+20+20+20+20+10+5+2+1++200 400 40+40+20+20+20+20+20+20

200 400 40+40+40+40+20+20

200 1/4 400 1/2 40+40+40+40+20+5+2+1+++

200 1/2 401 40+40+40+40+20+10+

200 3/4 401 1/2 40+40+40+40+20+5+2+1++++

201 402 40+40+40+40+20+20++

201 1/4 402 1/2 40+40+40+40+20+20+1

201 1/2 403 40+40+40+40+20+20+++

201 3/4 403 1/2 40+40+40+40+20+20+1+

202 404 40+40+40+40+20+20++++

202 1/4 404 1/2 40+40+40+40+20+20+1++

202 1/2 405 40+40+40+40+20+20+2

202 3/4 405 1/2 40+40+40+40+20+20+1+++

203 406 40+40+40+40+20+20+2+

203 1/4 406 1/2 40+40+40+40+20+20+1++++203 1/2 407 40+40+40+40+20+20+2++

203 3/4 407 1/2 40+40+40+40+20+20+2+1

204 408 40+40+40+40+20+20+2+++

204 1/4 408 1/2 40+40+40+40+20+20+2+1+

204 1/2 409 40+40+40+40+20+20+2++++

204 3/4 409 1/2 40+40+40+40+20+20+2+1++

205 410 40+40+40+40+20+20+5

205 1/4 410 1/2 40+40+40+40+20+20+2+1+++

205 1/2 411 40+40+40+40+20+20+5+

205 3/4 411 1/2 40+40+40+40+20+20+2+1++++


18/31

224 1/2 449 40+40+40+40+40+20+2++++

224 3/4 449 1/2 40+40+40+40+40+20+2+1++

225 450 40+40+40+40+40+20+5

225 1/4 450 1/2 40+40+40+40+40+20+2+1+++

225 1/2 451 40+40+40+40+40+20+5+

225 3/4 451 1/2 40+40+40+40+40+20+2+1++++

226 452 40+40+40+40+40+20+5++

226 1/4 452 1/2 40+40+40+40+40+20+5+1

226 1/2 453 40+40+40+40+40+20+5+++226 3/4 453 1/2 40+40+40+40+40+20+5+1+

227 454 40+40+40+40+40+20+5++++

227 1/4 454 1/2 40+40+40+40+40+20+5+1++

227 1/2 455 40+40+40+40+40+20+5+2

227 3/4 455 1/2 40+40+40+40+40+20+5+1+++

228 456 40+40+40+40+40+20+5+2+

228 1/4 456 1/2 40+40+40+40+40+20+5+1++++

228 1/2 457 40+40+40+40+40+20+5+2++

228 3/4 457 1/2 40+40+40+40+40+20+5+2+1

229 458 40+40+40+40+40+20+5+2+++

229 1/4 458 1/2 40+40+40+40+40+20+5+2+1+

229 1/2 459 40+40+40+40+40+20+5+2++++

229 3/4 459 1/2 40+40+40+40+40+20+5+2+1++

230 460 40+40+40+40+40+20+10

230 1/4 460 1/2 40+40+40+40+40+20+5+2+1+++230 1/2 461 40+40+40+40+40+20+10+

230 3/4 461 1/2 40+40+40+40+40+20+5+2+1++++

231 462 40+40+40+40+40+20+10++

231 1/4 462 1/2 40+40+40+40+40+20+10+1

231 1/2 463 40+40+40+40+40+20+10+++

231 3/4 463 1/2 40+40+40+40+40+20+10+1+

232 464 40+40+40+40+40+20+10++++

232 1/4 464 1/2 40+40+40+40+40+20+10+1++

232 1/2 465 40+40+40+40+40+20+10+2

232 3/4 465 1/2 40+40+40+40+40+20+10+1+++

233 466 40+40+40+40+40+20+10+2+

233 1/4 466 1/2 40+40+40+40+40+20+10+1++++

233 1/2 467 40+40+40+40+40+20+10+2++

233 3/4 467 1/2 40+40+40+40+40+20+10+2+1

234 468 40+40+40+40+40+20+10+2+++

234 1/4 468 1/2 40+40+40+40+40+20+10+2+1+

234 1/2 469 40+40+40+40+40+20+10+2++++

234 3/4 469 1/2 40+40+40+40+40+20+10+2+1++

235 470 40+40+40+40+40+20+10+5

235 1/4 470 1/2 40+40+40+40+40+20+10+2+1+++

235 1/2 471 40+40+40+40+40+20+10+5+

235 3/4 471 1/2 40+40+40+40+40+20+10+2+1++++

236 472 40+40+40+40+40+20+10+5++

236 1/4 472 1/2 40+40+40+40+40+20+10+5+1

236 1/2 473 40+40+40+40+40+20+10+5+++

236 3/4 473 1/2 40+40+40+40+40+20+10+5+1+

237 474 40+40+40+40+40+20+10+5++++

237 1/4 474 1/2 40+40+40+40+40+20+10+5+1++

237 1/2 475 40+40+40+40+40+20+10+5+2237 3/4 475 1/2 40+40+40+40+40+20+10+5+1+++

238 476 40+40+40+40+40+20+10+5+2+

238 1/4 476 1/2 40+40+40+40+40+20+10+5+1++++

238 1/2 477 40+40+40+40+40+20+10+5+2++

238 3/4 477 1/2 40+40+40+40+40+20+10+5+2+1

239 478 40+40+40+40+40+20+10+5+2+++

239 1/4 478 1/2 40+40+40+40+40+20+10+5+2+1+

239 1/2 479 40+40+40+40+40+20+10+5+2++++

239 3/4 479 1/2 40+40+40+40+40+20+10+5+2+1++

240 480 40+40+40+40+40+40

240 1/4 480 1/2 40+40+40+40+40+20+10+5+2+1+++

240 1/2 481 40+40+40+40+40+40+

240 3/4 481 1/2 40+40+40+40+40+20+10+5+2+1++++

241 482 40+40+40+40+40+40++

241 1/4 482 1/2 40+40+40+40+40+40+1241 1/2 483 40+40+40+40+40+40+++

241 3/4 483 1/2 40+40+40+40+40+40+1+

242 484 40+40+40+40+40+40++++

242 1/4 484 1/2 40+40+40+40+40+40+1++

242 1/2 485 40+40+40+40+40+40+2

242 3/4 485 1/2 40+40+40+40+40+40+1+++

243 486 40+40+40+40+40+40+2+

243 1/4 486 1/2 40+40+40+40+40+40+1++++

243 1/2 487 40+40+40+40+40+40+2++

243 3/4 487 1/2 40+40+40+40+40+40+2+1


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262 1/2 525 40+40+40+40+40+40+20+2

262 3/4 525 1/2 40+40+40+40+40+40+20+1+++

263 526 40+40+40+40+40+40+20+2+

263 1/4 526 1/2 40+40+40+40+40+40+20+1++++

263 1/2 527 40+40+40+40+40+40+20+2++

263 3/4 527 1/2 40+40+40+40+40+40+20+2+1

264 528 40+40+40+40+40+40+20+2+++

264 1/4 528 1/2 40+40+40+40+40+40+20+2+1+

264 1/2 529 40+40+40+40+40+40+20+2++++264 3/4 529 1/2 40+40+40+40+40+40+20+2+1++

265 530 40+40+40+40+40+40+20+5

265 1/4 530 1/2 40+40+40+40+40+40+20+2+1+++

265 1/2 531 40+40+40+40+40+40+20+5+

265 3/4 531 1/2 40+40+40+40+40+40+20+2+1++++

266 532 40+40+40+40+40+40+20+5++

266 1/4 532 1/2 40+40+40+40+40+40+20+5+1

266 1/2 533 40+40+40+40+40+40+20+5+++

266 3/4 533 1/2 40+40+40+40+40+40+20+5+1+

267 534 40+40+40+40+40+40+20+5++++

267 1/4 534 1/2 40+40+40+40+40+40+20+5+1++

267 1/2 535 40+40+40+40+40+40+20+5+2

267 3/4 535 1/2 40+40+40+40+40+40+20+5+1+++

268 536 40+40+40+40+40+40+20+5+2+

268 1/4 536 1/2 40+40+40+40+40+40+20+5+1++++268 1/2 537 40+40+40+40+40+40+20+5+2++

268 3/4 537 1/2 40+40+40+40+40+40+20+5+2+1

269 538 40+40+40+40+40+40+20+5+2+++

269 1/4 538 1/2 40+40+40+40+40+40+20+5+2+1+

269 1/2 539 40+40+40+40+40+40+20+5+2++++

269 3/4 539 1/2 40+40+40+40+40+40+20+5+2+1++

270 540 40+40+40+40+40+40+20+10

270 1/4 540 1/2 40+40+40+40+40+40+20+5+2+1+++

270 1/2 541 40+40+40+40+40+40+20+10+

270 3/4 541 1/2 40+40+40+40+40+40+20+5+2+1++++

271 542 40+40+40+40+40+40+20+10++

271 1/4 542 1/2 40+40+40+40+40+40+20+10+1

271 1/2 543 40+40+40+40+40+40+20+10+++

271 3/4 543 1/2 40+40+40+40+40+40+20+10+1+

272 544 40+40+40+40+40+40+20+10++++

272 1/4 544 1/2 40+40+40+40+40+40+20+10+1++

272 1/2 545 40+40+40+40+40+40+20+10+2

272 3/4 545 1/2 40+40+40+40+40+40+20+10+1+++

273 546 40+40+40+40+40+40+20+10+2+

273 1/4 546 1/2 40+40+40+40+40+40+20+10+1++++

273 1/2 547 40+40+40+40+40+40+20+10+2++

273 3/4 547 1/2 40+40+40+40+40+40+20+10+2+1

274 548 40+40+40+40+40+40+20+10+2+++

274 1/4 548 1/2 40+40+40+40+40+40+20+10+2+1+

274 1/2 549 40+40+40+40+40+40+20+10+2++++

274 3/4 549 1/2 40+40+40+40+40+40+20+10+2+1++

275 550 40+40+40+40+40+40+20+10+5

275 1/4 550 1/2 40+40+40+40+40+40+20+10+2+1+++

275 1/2 551 40+40+40+40+40+40+20+10+5+275 3/4 551 1/2 40+40+40+40+40+40+20+10+2+1++++

276 552 40+40+40+40+40+40+20+10+5++

276 1/4 552 1/2 40+40+40+40+40+40+20+10+5+1

276 1/2 553 40+40+40+40+40+40+20+10+5+++

276 3/4 553 1/2 40+40+40+40+40+40+20+10+5+1+

277 554 40+40+40+40+40+40+20+10+5++++

277 1/4 554 1/2 40+40+40+40+40+40+20+10+5+1++

277 1/2 555 40+40+40+40+40+40+20+10+5+2

277 3/4 555 1/2 40+40+40+40+40+40+20+10+5+1+++

278 556 40+40+40+40+40+40+20+10+5+2+

278 1/4 556 1/2 40+40+40+40+40+40+20+10+5+1++++

278 1/2 557 40+40+40+40+40+40+20+10+5+2++

278 3/4 557 1/2 40+40+40+40+40+40+20+10+5+2+1

279 558 40+40+40+40+40+40+20+10+5+2+++

279 1/4 558 1/2 40+40+40+40+40+40+20+10+5+2+1+279 1/2 559 40+40+40+40+40+40+20+10+5+2++++

279 3/4 559 1/2 40+40+40+40+40+40+20+10+5+2+1++

280 560 40+40+40+40+40+40+40

280 1/4 560 1/2 40+40+40+40+40+40+20+10+5+2+1+++

280 1/2 561 40+40+40+40+40+40+40+

280 3/4 561 1/2 40+40+40+40+40+40+20+10+5+2+1++++

281 562 40+40+40+40+40+40+40++

281 1/4 562 1/2 40+40+40+40+40+40+40+1

281 1/2 563 40+40+40+40+40+40+40+++

281 3/4 563 1/2 40+40+40+40+40+40+40+1+


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Pound Weights Table

Single side weight Total Weight Single side disk combination needed to achieve total weight

0 0 0

2 1/2 5 2

5 10 5

7 1/2 15 5+2

10 20 10

12 1/2 25 10+2

15 30 10+5

17 1/2 35 10+5+2

20 40 10+10

22 1/2 45 10+10+2

25 50 25

27 1/2 55 25+2

30 60 25+5

32 1/2 65 25+5+2

35 70 35

37 1/2 75 35+2

40 80 35+5

42 1/2 85 35+5+2

45 90 45

47 1/2 95 45+2

50 100 45+5

52 1/2 105 45+5+2

55 110 45+10

57 1/2 115 45+10+2

60 120 45+10+562 1/2 125 45+10+5+2

65 130 45+10+10

67 1/2 135 45+10+10+2

70 140 45+25

72 1/2 145 45+25+2

75 150 45+25+5

77 1/2 155 45+25+5+2

80 160 45+35

82 1/2 165 45+35+2

85 170 45+35+5

87 1/2 175 45+35+5+2

90 180 45+45

92 1/2 185 45+45+2

95 190 45+45+5

97 1/2 195 45+45+5+2100 200 45+45+10

102 1/2 205 45+45+10+2

105 210 45+45+10+5

107 1/2 215 45+45+10+5+2

110 220 45+45+10+10

112 1/2 225 45+45+10+10+2

115 230 45+45+25

117 1/2 235 45+45+25+2

120 240 45+45+25+5

122 1/2 245 45+45+25+5+2

125 250 45+45+35

127 1/2 255 45+45+35+2

130 260 45+45+35+5

132 1/2 265 45+45+35+5+2

135 270 45+45+45

137 1/2 275 45+45+45+2

140 280 45+45+45+5

142 1/2 285 45+45+45+5+2

145 290 45+45+45+10

147 1/2 295 45+45+45+10+2

150 300 45+45+45+10+5

152 1/2 305 45+45+45+10+5+2

155 310 45+45+45+10+10

157 1/2 315 45+45+45+10+10+2

Pound Weights Table is used to lookup the combination of disks to add to each side of a barbell or dumbbell to achieve a sweight in pounds. This does not include the weight of the barbell/dumbbell bar itself, but providing all rep max figures are bweight of the disks this will not matter. The current table is set-up for a generic pound weight set. The 'Single side weight' adisk combination' columns may be altered if you have a different set of disks available to you, just don't go beyond row 121Weight' column values are automatically calculated. The 'Single Side Weight' column should be arranged in ascending weig"Smallest single weight increment possible' figure should be set to the smallest total weight by which the bar can be increathe weight set given here this value is 5 lbs.

Smallestincreme


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347 1/2 695 45+45+45+45+45+45+45+25+5+2

350 700 45+45+45+45+45+45+45+35

352 1/2 705 45+45+45+45+45+45+45+35+2

355 710 45+45+45+45+45+45+45+35+5

357 1/2 715 45+45+45+45+45+45+45+35+5+2

360 720 45+45+45+45+45+45+45+35+10

362 1/2 725 45+45+45+45+45+45+45+35+10+2

365 730 45+45+45+45+45+45+45+35+10+5

367 1/2 735 45+45+45+45+45+45+45+35+10+5+2370 740 45+45+45+45+45+45+45+35+10+10

372 1/2 745 45+45+45+45+45+45+45+35+10+10+2

375 750 45+45+45+45+45+45+45+35+25

377 1/2 755 45+45+45+45+45+45+45+35+25+2

380 760 45+45+45+45+45+45+45+35+25+5

382 1/2 765 45+45+45+45+45+45+45+35+25+5+2

385 770 45+45+45+45+45+45+45+35+25+10

387 1/2 775 45+45+45+45+45+45+45+35+25+10+2

390 780 45+45+45+45+45+45+45+35+25+10+5

392 1/2 785 45+45+45+45+45+45+45+35+25+10+5+2

395 790 45+45+45+45+45+45+45+35+25+10+10

397 1/2 795 45+45+45+45+45+45+45+35+25+10+10+2

400 800 45+45+45+45+45+45+45+45+35+5

402 1/2 805 45+45+45+45+45+45+45+45+35+5+2

405 810 45+45+45+45+45+45+45+45+45407 1/2 815 45+45+45+45+45+45+45+45+45+2

410 820 45+45+45+45+45+45+45+45+45+5

412 1/2 825 45+45+45+45+45+45+45+45+45+5+2

415 830 45+45+45+45+45+45+45+45+45+10

417 1/2 835 45+45+45+45+45+45+45+45+45+10+2

420 840 45+45+45+45+45+45+45+45+45+10+5

422 1/2 845 45+45+45+45+45+45+45+45+45+10+5+2

425 850 45+45+45+45+45+45+45+45+45+10+10

427 1/2 855 45+45+45+45+45+45+45+45+45+10+10+2

430 860 45+45+45+45+45+45+45+45+45+25

432 1/2 865 45+45+45+45+45+45+45+45+45+25+2

435 870 45+45+45+45+45+45+45+45+45+25+5

437 1/2 875 45+45+45+45+45+45+45+45+45+25+5+2

440 880 45+45+45+45+45+45+45+45+45+35

442 1/2 885 45+45+45+45+45+45+45+45+45+35+2

445 890 45+45+45+45+45+45+45+45+45+35+5

447 1/2 895 45+45+45+45+45+45+45+45+45+35+5+2

450 900 45+45+45+45+45+45+45+45+45+45

452 1/2 905 45+45+45+45+45+45+45+45+45+45+2

455 910 45+45+45+45+45+45+45+45+45+45+5

457 1/2 915 45+45+45+45+45+45+45+45+45+45+5+2

460 920 45+45+45+45+45+45+45+45+45+45+10

462 1/2 925 45+45+45+45+45+45+45+45+45+45+10+2

465 930 45+45+45+45+45+45+45+45+45+45+10+5

467 1/2 935 45+45+45+45+45+45+45+45+45+45+10+5+2

470 940 45+45+45+45+45+45+45+45+45+45+10+10

472 1/2 945 45+45+45+45+45+45+45+45+45+45+10+10+2

475 950 45+45+45+45+45+45+45+45+45+45+25

477 1/2 955 45+45+45+45+45+45+45+45+45+45+25+2480 960 45+45+45+45+45+45+45+45+45+45+25+5

482 1/2 965 45+45+45+45+45+45+45+45+45+45+25+5+2

485 970 45+45+45+45+45+45+45+45+45+45+35

487 1/2 975 45+45+45+45+45+45+45+45+45+45+35+2

490 980 45+45+45+45+45+45+45+45+45+45+35+5

492 1/2 985 45+45+45+45+45+45+45+45+45+45+35+5+2

495 990 45+45+45+45+45+45+45+45+45+45+45

497 1/2 995 45+45+45+45+45+45+45+45+45+45+45+2

500 1000 45+45+45+45+45+45+45+45+45+45+35+10+5


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Repetition Maximum Calculator

Weight Reps

Lighter Rep Max 60 11

Heavier Rep Max 100 6

Slope (weight/rep) -8

Intercept point 148

Desired Reps: 15Weight to Use for 15 reps 28

As a fraction 28 is 0.2 of 1RM

As a percentage 28 is 20% of 1RM

Enter a Fraction of 1RM: 100%

Equivalent Weight : 140

This repetition maximum calculator allows you to find the weight to use for a specific numfor a percentage of your 1 rep max if you have rep max figures for two different weights.

worksheet uses the same formulae as this worksheet to determine the weights to use forwithin a mesocycle.


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ber of repetitions orhe EXERCISES

the fixed weekly reps


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Copy of HST-Spreadsheet

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