Bodybuilding Progress Tracker: 1RM, FFMI & 12-Week Plan
Estimate your 1RM, BMI, FFMI and BMR, get a strength level and a 12-week lifting plan from bench, squat and deadlift numbers.
Select Lifter Profile Preset:
Biometrics & Lift Parameters
Body Fat Percentage:15%
Contest Lean (6-9%)Athletic (10-15%)Fitness (16-24%)
Big 3 Lifts (Weight & Reps Performed):
Bench Press
Back Squat
Deadlift
Big 3 1RM Total
420kg
B: 100 S: 140 D: 180
Normalized FFMI
21.0
Substantial Potential
Strength / Weight
5.25x BW
Elite (National Level)
Basal Metabolism
1854kcal
Resting daily calorie burn
12-Week Periodized Working Weights (kg)Phased: 70% → 75% → 80%
Lift 1RM to Bodyweight Ratio vs BenchmarksBW: 80 kg
12-Week Periodized Lifting Schedule & Target Sets
Total 1RM: 420.0 kg (5.25x BW)| Week | Phase | Intensity | Bench Working | Squat Working | Deadlift Working | Sets × Reps |
|---|---|---|---|---|---|---|
| Week 1 | Accumulation | 75% | 75 kg | 105 kg | 135 kg | 14 sets × 10 reps |
| Week 2 | Accumulation | 75% | 75 kg | 105 kg | 135 kg | 14 sets × 10 reps |
| Week 3 | Accumulation | 75% | 75 kg | 105 kg | 135 kg | 14 sets × 10 reps |
| Week 4 | Accumulation | 75% | 75 kg | 105 kg | 135 kg | 14 sets × 10 reps |
| Week 5 | Intensification | 80% | 80 kg | 112 kg | 144 kg | 12 sets × 8 reps |
| Week 6 | Intensification | 80% | 80 kg | 112 kg | 144 kg | 12 sets × 8 reps |
| Week 7 | Intensification | 80% | 80 kg | 112 kg | 144 kg | 12 sets × 8 reps |
| Week 8 | Intensification | 80% | 80 kg | 112 kg | 144 kg | 12 sets × 8 reps |
| Week 9 | Peak / Realization | 85% | 85 kg | 119 kg | 153 kg | 10 sets × 6 reps |
| Week 10 | Peak / Realization | 85% | 85 kg | 119 kg | 153 kg | 10 sets × 6 reps |
| Week 11 | Peak / Realization | 85% | 85 kg | 119 kg | 153 kg | 10 sets × 6 reps |
| Week 12 | Peak / Realization | 85% | 85 kg | 119 kg | 153 kg | 10 sets × 6 reps |
Step-by-Step Worked Bodybuilding Example
Consider a 30-year-old male lifter weighing 80 kg, 180 cm tall with 15% body fat, and tested lifts of 100 kg Bench Press, 140 kg Back Squat, and 180 kg Deadlift (performed for single repetitions):
1. Body Composition & BMR:
BMI = 80 / (1.80)² = 24.69 kg/m²
Lean Body Mass = 80 × (1 - 0.15) = 68.0 kg
Normalized FFMI = 68.0 / (1.80)² + 6.1 × (1.80 - 1.80) = 20.99
BMR = 88.362 + (13.397×80) + (4.799×180) - (5.677×30) = 1,853.6 kcal/day
2. Big 3 & Progression:
Big 3 Total = 100 + 140 + 180 = 420.0 kg
Strength Ratio = 420.0 / 80 = 5.25x Bodyweight
Weeks 1–4 Bench (70%): 100 × 0.70 = 70.0 kg (10 reps, 14 sets)
Weeks 5–8 Bench (75%): 100 × 0.75 = 75.0 kg (8 reps, 12 sets)
Weeks 9–12 Bench (80%): 100 × 0.80 = 80.0 kg (6 reps, 10 sets)
Frequently Asked Questions (Bodybuilding Science & 1RM)
Exercise Physiology References & Clinical Guidelines
Kouri et al. (1995) - Fat-Free Mass Index in Users and Nonusers of Anabolic-Androgenic Steroids
Seminal study defining the natural 25.0 FFMI biological threshold and height normalization parameters.
Schoenfeld, Ogborn, & Krieger (2016) - Dose-Response Relationship Between Weekly Resistance Training Volume and Muscle Mass
Systematic review and meta-analysis quantifying optimal hypertrophy set volumes per muscle group.
ExRx.net - Weightlifting and Powerlifting Performance Strength Standards
Validated normative strength ratios across weight categories for bench press, squat, and deadlift.
Morton et al. (2018) - Systematic Review and Meta-Analysis of Protein Intake on Resistance Training Gains
Clinical consensus identifying 1.6 to 2.2 g/kg daily protein intake as the ceiling for maximizing fat-free mass accretion.
Fitness & Training Disclaimer: This calculator is intended for informational and educational training planning only. Always perform adequate dynamic warm-ups, utilize safety pins and qualified spotters during heavy compound lifts, and consult a physician or certified strength and conditioning specialist (CSCS) before beginning any rigorous progressive resistance program.
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Strength and WeightliftingQuick Tips
- 1Track progress consistently
- 2Consider rest and recovery
- 3Set realistic fitness goals
- 4Consult trainers for guidance