Pump Day Calculator
Choose a percentage of your normal working weight, then use the table to quickly find your pump day weight for sets of 15–20 reps.
Training Percentage
75%
Rounding Rule
Round down
Table Range
300–5 lb
| Normal Weight | Pump Day Weight (75%) |
|---|---|
| 300 lb | 225 lb |
| 295 lb | 220 lb |
| 290 lb | 215 lb |
| 285 lb | 210 lb |
| 280 lb | 210 lb |
| 275 lb | 205 lb |
| 270 lb | 200 lb |
| 265 lb | 195 lb |
| 260 lb | 195 lb |
| 255 lb | 190 lb |
| 250 lb | 185 lb |
| 245 lb | 180 lb |
| 240 lb | 180 lb |
| 235 lb | 175 lb |
| 230 lb | 170 lb |
| 225 lb | 165 lb |
| 220 lb | 165 lb |
| 215 lb | 160 lb |
| 210 lb | 155 lb |
| 205 lb | 150 lb |
| 200 lb | 150 lb |
| 195 lb | 145 lb |
| 190 lb | 140 lb |
| 185 lb | 135 lb |
| 180 lb | 135 lb |
| 175 lb | 130 lb |
| 170 lb | 125 lb |
| 165 lb | 120 lb |
| 160 lb | 120 lb |
| 155 lb | 115 lb |
| 150 lb | 110 lb |
| 145 lb | 105 lb |
| 140 lb | 105 lb |
| 135 lb | 100 lb |
| 130 lb | 95 lb |
| 125 lb | 90 lb |
| 120 lb | 90 lb |
| 115 lb | 85 lb |
| 110 lb | 80 lb |
| 105 lb | 75 lb |
| 100 lb | 75 lb |
| 95 lb | 70 lb |
| 90 lb | 65 lb |
| 85 lb | 60 lb |
| 80 lb | 60 lb |
| 75 lb | 55 lb |
| 70 lb | 50 lb |
| 65 lb | 45 lb |
| 60 lb | 45 lb |
| 55 lb | 40 lb |
| 50 lb | 35 lb |
| 45 lb | 30 lb |
| 40 lb | 30 lb |
| 35 lb | 25 lb |
| 30 lb | 20 lb |
| 25 lb | 15 lb |
| 20 lb | 15 lb |
| 15 lb | 10 lb |
| 10 lb | 5 lb |
| 5 lb | 0 lb |
Each pump day weight is the selected percentage of your normal working weight, rounded down to a 5 lb increment. Use the result as a training guide and adjust for available equipment and proper form.