Worked examples
Real numbers, real scores.
“bench press 100 kg today”
84%
Industrial Grade Delulu
- Estimated max now
- 93 kg
- Kg to add
- 7 kg
- Jump needed today
- 7.1%
“bench 100 kg by the end of the year”
29%
Bold, But Sane
- Estimated max now
- 93 kg
- Kg to add
- 7 kg
- Gain needed / month
- 1.2%
“deadlift 200 kg in a year”
49%
Optimism Detected
- Estimated max now
- 165 kg
- Kg to add
- 35 kg
- Gain needed / month
- 1.8%
How it’s scored
Math, not vibes.
Every factor is scored on its own, capped, and added up to a score from 0 to 100. Same inputs, same score, every time. It measures how hard the plan leans on optimism, not your odds of success.
Full methodologyStrength gain pace
Monthly gain on your estimated max (Epley) ÷ a typical rate for your training age (6% ÷ (1 + 2 × years)) × 20. For today, the jump ÷ a 2.5% PR-day allowance × 20.
max 45
Bodyweight multiple
(target ÷ bodyweight ÷ the advanced multiple for the lift − 0.6) × 50. Advanced ≈ 1.5× bench, 2× squat, 2.5× deadlift, 1× overhead press.
max 25
Timeline compression
(6 − months) × 4.
max 20
Rep-max guesswork
(reps in your best set − 1) × 1.25: the further from a tested single, the shakier the estimate.
max 10
Questions
Before you commit.
How do you estimate a one-rep max?
The calculator uses the Epley formula: weight × (1 + reps ÷ 30). So 80 kg for 5 reps estimates about 93 kg. Estimates from sets above roughly 10 reps get unreliable.
How fast can you increase your bench press?
Beginners can add several percent a month; after a year or two of consistent training it slows to around 1–2% a month, and advanced lifters may add only a few kilos a year. The calculator scales the expected pace by your years of lifting.
Can I hit a new max today?
Set the months to 0. On a good day you can often beat your estimated max by a couple of percent. Anything much beyond that on the day is very delulu.
Is this medical advice?
No. It is simple strength math. Warm up properly and use a spotter or safeties for max attempts.