Test the strength ratios between your major lifts using the Poliquin framework. All exercises performed at 40X0 tempo. Enter weight and reps — estimated 1RM is calculated using the Epley formula.
All exercises at 40X0 tempo unless noted. Ratios are expressed as a percentage of the Bi-Acromial Flat Press 1RM.
All exercises at 40X0 tempo. Ratios expressed as a percentage of the Olympic Back Squat 1RM (full depth).
Enter your email below for the PDF guide and a link back to this interactive calculator. Use the guide to interpret the ratios and plan your next training phase.
How it works. The Epley formula is used to estimate 1RM from weight and reps: 1RM = weight × (1 + reps / 30). This is an estimate, not a true 1RM. For accurate testing, work up to a true rep max at 40X0 tempo. Reps under 1 or above 12 fall outside the formula's reliable range. The ratios are drawn from Charles Poliquin's structural balance framework. They are coaching reference points, not diagnoses or injury predictions. Accessory 8RM comparisons use the actual tested 8-rep load. Status bands are approximate and should be interpreted alongside technique, training history and goals.