Bodybuilding load chart - free customized generator

Create your own personalized table of training percentages and loads.

Training Load Table

Calculate your training loads according to your 1RM

Minimum weight (kg)

Maximum weight (kg)

No incrementation

% minimum

% maximum

1RM (kg)	FORCE				HYPERTROPHY				ENDURANCE
1RM (kg)	100%	95%	90%	85%	80%	75%	70%	65%	60%	55%	50%
5	5	5	4.5	4.5	4	4	3.5	3.5	3	3	2.5
10	10	9.5	9	8.5	8	7.5	7	6.5	6	5.5	5
15	15	14.5	13.5	13	12	11.5	10.5	10	9	8.5	7.5
20	20	19	18	17	16	15	14	13	12	11	10
25	25	24	22.5	21.5	20	19	17.5	16.5	15	14	12.5
30	30	28.5	27	25.5	24	22.5	21	19.5	18	16.5	15
35	35	33.5	31.5	30	28	26.5	24.5	23	21	19.5	17.5
40	40	38	36	34	32	30	28	26	24	22	20
45	45	43	40.5	38.5	36	34	31.5	29.5	27	25	22.5
50	50	47.5	45	42.5	40	37.5	35	32.5	30	27.5	25
55	55	52.5	49.5	47	44	41.5	38.5	36	33	30.5	27.5
60	60	57	54	51	48	45	42	39	36	33	30
65	65	62	58.5	55.5	52	49	45.5	42.5	39	36	32.5
70	70	66.5	63	59.5	56	52.5	49	45.5	42	38.5	35
75	75	71.5	67.5	64	60	56.5	52.5	49	45	41.5	37.5
80	80	76	72	68	64	60	56	52	48	44	40
85	85	81	76.5	72.5	68	64	59.5	55.5	51	47	42.5
90	90	85.5	81	76.5	72	67.5	63	58.5	54	49.5	45
95	95	90.5	85.5	81	76	71.5	66.5	62	57	52.5	47.5
100	100	95	90	85	80	75	70	65	60	55	50
105	105	100	94.5	89.5	84	79	73.5	68.5	63	58	52.5
110	110	104.5	99	93.5	88	82.5	77	71.5	66	60.5	55
115	115	109.5	103.5	98	92	86.5	80.5	75	69	63.5	57.5
120	120	114	108	102	96	90	84	78	72	66	60
125	125	119	112.5	106.5	100	94	87.5	81.5	75	69	62.5
130	130	123.5	117	110.5	104	97.5	91	84.5	78	71.5	65
135	135	128.5	121.5	115	108	101.5	94.5	88	81	74.5	67.5
140	140	133	126	119	112	105	98	91	84	77	70
145	145	138	130.5	123.5	116	109	101.5	94.5	87	80	72.5
150	150	142.5	135	127.5	120	112.5	105	97.5	90	82.5	75
155	155	147.5	139.5	132	124	116.5	108.5	101	93	85.5	77.5
160	160	152	144	136	128	120	112	104	96	88	80
165	165	157	148.5	140.5	132	124	115.5	107.5	99	91	82.5
170	170	161.5	153	144.5	136	127.5	119	110.5	102	93.5	85
175	175	166.5	157.5	149	140	131.5	122.5	114	105	96.5	87.5
180	180	171	162	153	144	135	126	117	108	99	90
185	185	176	166.5	157.5	148	139	129.5	120.5	111	102	92.5
190	190	180.5	171	161.5	152	142.5	133	123.5	114	104.5	95
195	195	185.5	175.5	166	156	146.5	136.5	127	117	107.5	97.5
200	200	190	180	170	160	150	140	130	120	110	100

The load chart is a very useful tool in bodybuilding, enabling you to determine precisely the percentages of your maximum load for each training objective.

This calculation method transforms your maximum repetition (1RM ) into a practical correspondence table, making it easier to plan your bodybuilding sessions. Unlike the traditional 1RM calculation, which requires complex extrapolation, this load chart offers a global view of all possible training loads.

The table uses approximate correspondences commonly accepted in bodybuilding circles, but which can vary significantly depending on the individual, the exercise and the training context.

Each load percentage corresponds to a specific effort zone: maximum strength (85-100%), muscular hypertrophy (65-85%), and muscular endurance (50-65%).

This theoretical basis enables exercisers to choose their weights precisely according to their objectives, and to adapt the number of repetitions and sets according to their training.

Athlete training with dumbbells in a gym, representing strength and healthy nutrition with Protéalpes.

Practical use of the tool

First, set your maximum and minimum total weight according to your current level.

An intermediate athlete will be able to define a wider range than a high-level athlete. The traditional bodybuilding shepherd's chart offers fixed intervals, but our tool adapts to your personal fitness level.

The method of use follows a progressive technique. Identify your exercise (squat, bench press, deadlift), then consult the line corresponding to your estimated 1RM.

Each column indicates the load to be used according to your objective: hypertrophy requires 70-80% of your maximum load, while strength work requires 85-95%.

The major advantage lies in the ease with which you can plan your workouts. For example, when you're building muscle, you can warm up with an initial series at 50% of your maximum lifting load, then progress to 75% for hypertrophy, and finally 90% to test your strength. This progressive approach favours optimal progressive overload while limiting the risk of injury.

To optimize your recovery between sets, consult our guide to rest times between sets and find out how long your muscles need to recover.

Limits and considerations

Despite its accuracy, the table has certain limitations. Individual variations influence the correspondence between percentages and repetitions.

A large exerciser with significant muscle mass may move different relative loads from a lighter athlete. In addition, recovery, nutrition and stress affect the ability to lift as predicted.
The exercise chosen also influences precision. Compound movements such as the squat offer a better match than isolation exercises.
Execution technique also varies according to intensity: maintaining 95% perfect form requires maximum concentration and, ideally, the supervision of an experienced coach.

This chart is a guide, not an absolute rule. Always adapt according to how you feel, your progress and your specific objectives. The most important thing is to ensure consistency in your sporting practice and respect for your body, so that your physical activity lasts and is effective.

Further information

This shepherd's chart approach fits in perfectly with a structured mass gain strategy, the duration of which varies according to your objectives.

For more specific advice, check out our guides to women's weight gain and the best weight loss exercises.

Effective use of this table is accompanied by an adapted nutritional approach. Ectomorphs, for example, will particularly benefit from a specialized gainer to support their gains.