5×5 Calculator
Bench Press 5×5 Calculator
Find your ideal 5×5 working weight and map out the next few sessions of linear progression.
Your Max
Enter your 1RM for your 5×5 plan
Your 5×5 Working Weight
0 lbs
5 sets of 5 reps
Load Per Side
Warm-Up Sets
| Set | Weight | Reps |
|---|
Linear Progression
| Session | 5×5 Weight |
|---|
How the 5×5 Works
The 5×5 — five sets of five reps at the same weight — is the engine behind classic strength programs like StrongLifts and Madcow. We anchor your working weight at about 80% of your 1RM, which most lifters can complete with good form. Because 5×5 programs run on linear progression, the table projects how the weight climbs as you add a small jump each successful session.
Questions
5×5 FAQ
How much should I add each session?
For bench, 5 lb (2.5 kg) per session early on. Switch to micro-plates (1–2.5 lb) once progress slows.
What if I miss reps?
Repeat the weight next session. Fail it three times and deload by roughly 10%, then ramp back up.
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