3RM Calculator
Bench Press 3RM Calculator
Find the heaviest weight you could press for three clean reps, estimated from any set you've already done.
Enter A Recent Set
Enter a set to estimate your 3RM
Estimated 3 Rep Max
0 lbs
Based on 1RM of 0
Load For 3RM
Full Rep-Max Table
| Rep Max | Weight | % of 1RM |
|---|
What Is a 3RM?
Your 3 rep max is the most weight you can bench for exactly three reps with good form. It sits at roughly 90–93% of your one rep max, which makes it a popular target for strength work: heavy enough to build top-end force, but submaximal enough to train safely and repeat often.
This tool first estimates your 1RM from the set you enter, then derives your 3RM (and every rep max from 1 to 12) using the Epley relationship. For the sharpest estimate, base it on a set in the 2–6 rep range taken close to failure.
Questions
3RM FAQ
What percent of 1RM is a 3RM?
Around 90–93% for most lifters. The calculator uses ~90.9% (the Epley value) and shows the exact figure in the table.
Why train with a 3RM?
Triples build maximal strength with less injury risk and fatigue than singles, and they're easy to progress week to week.
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