Calculator
Prilepin's table calculator
Prilepin's table tells you how much to lift at a given intensity.Enter the percentage of your 1RM you're working at, and this calculator returns the recommended reps per set and the optimal total volume for that zone.
Result
Prilepin's table
Each row is an intensity zone. Read across for the reps to keep in a set, the total rep count that zone is most productive at, and the range worth staying inside before volume stops paying for itself.
| Intensity (%1RM) | Reps per set | Optimal total | Total range |
|---|---|---|---|
| Below 70% | 3–6 | 24 | 18–30 |
| 70–80% | 3–6 | 18 | 12–24 |
| 80–90% | 2–4 | 15 | 10–20 |
| 90% and up | 1–2 | 7 | 4–10 |
The table comes from A. S. Prilepin's analysis of training logs from Soviet weightlifters, and reached English-language coaching through translations of Soviet weightlifting literature. The totals describe one exercise in one session — the competition lifts and their close variations — not a whole workout.
Worked example
Training at 85% of your 1RM lands in the 80–90% zone: 2–4 reps per set, with an optimal total around 15 reps (sensible range 10–20). So 5 sets of 3 at 85% hits the mark.
Frequently asked questions
What is Prilepin's table?
A volume guide derived by A.S. Prilepin from analysing thousands of weightlifters. For each intensity zone it gives the reps per set and the optimal total reps that build strength without excess fatigue.
How do I use it?
Enter the intensity you're training at as a percentage of your 1RM. The calculator returns the recommended reps per set, an optimal total, and a sensible total-rep range for that zone.
Does Prilepin's table apply outside weightlifting?
It was built on the classic lifts but transfers well to barbell strength work generally. Treat it as a starting framework for volume, then adjust to the lifter and the exercise.