Estimate your one rep max from any hard set, then get the load for every rep target.
Your one rep max is the most weight you can lift for a single clean rep. Testing it for real is risky and tiring, so this calculator estimates it from a set you already did. Enter the weight and how many reps you hit, and it returns your estimated max plus the loads for every rep target from a heavy single up to a set of twelve.
SUUPR uses two proven formulas and picks the sharper one for your rep count. For sets of ten reps or fewer it uses Brzycki, which stays accurate in the low rep range. Above ten reps it switches to Epley, which holds up better once fatigue sets in. Estimates are most reliable when your set was taken close to failure and stays under about twelve reps.
The percentage table gives you a starting load for any rep target. Chasing a heavy triple, aim near ninety two percent of your max. Building size in the eight to twelve range, sit around seventy five to eighty percent. Treat these as starting points, then adjust to how the bar actually moves on the day.
Very close for sets of about three to eight reps taken near failure, usually within a few percent. Accuracy drops on very high rep sets, so keep the set under twelve reps for the best estimate.
No single formula wins everywhere. Brzycki is sharp in the low rep range and Epley holds up on higher reps, so this tool uses Brzycki up to ten reps and Epley above that.
Rarely. An estimate from a hard set of three to five reps gives you almost everything you need to program, without the fatigue and injury risk of a true max attempt.
