※数値は推定1RM（kg）。0.5kg刻みで四捨五入。フォーム・体調で誤差が出ます。
※数値はベンチプレスやスクワットなど、すべての種目共通で使用可能。
| 重量（kg）\回数 | 1回 | 2回 | 3回 | 4回 | 5回 | 6回 | 7回 | 8回 | 9回 | 10回 |
|---|---|---|---|---|---|---|---|---|---|---|
| 20.0 | 20.0 | 21.5 | 22.0 | 22.5 | 23.5 | 24.0 | 24.5 | 25.5 | 26.0 | 26.5 |
| 22.5 | 22.5 | 24.0 | 24.5 | 25.5 | 26.0 | 27.0 | 27.5 | 28.5 | 29.0 | 30.0 |
| 25.0 | 25.0 | 26.5 | 27.5 | 28.5 | 29.0 | 30.0 | 31.0 | 31.5 | 32.5 | 33.5 |
| 27.5 | 27.5 | 29.5 | 30.0 | 31.0 | 32.0 | 33.0 | 34.0 | 35.0 | 35.5 | 36.5 |
| 30.0 | 30.0 | 32.0 | 33.0 | 34.0 | 35.0 | 36.0 | 37.0 | 38.0 | 39.0 | 40.0 |
| 32.5 | 32.5 | 34.5 | 35.5 | 37.0 | 38.0 | 39.0 | 40.0 | 41.0 | 42.0 | 43.5 |
| 35.0 | 35.0 | 37.5 | 38.5 | 39.5 | 41.0 | 42.0 | 43.0 | 44.5 | 45.5 | 46.5 |
| 37.5 | 37.5 | 40.0 | 41.0 | 42.5 | 43.5 | 45.0 | 46.0 | 47.5 | 48.5 | 50.0 |
| 40.0 | 40.0 | 42.5 | 44.0 | 45.5 | 46.5 | 48.0 | 49.5 | 50.5 | 52.0 | 53.5 |
| 42.5 | 42.5 | 45.5 | 46.5 | 48.0 | 49.5 | 51.0 | 52.5 | 54.0 | 55.0 | 56.5 |
| 45.0 | 45.0 | 48.0 | 49.5 | 51.0 | 52.5 | 54.0 | 55.5 | 57.0 | 58.5 | 60.0 |
| 47.5 | 47.5 | 50.5 | 52.0 | 54.0 | 55.5 | 57.0 | 58.5 | 60.0 | 61.5 | 63.5 |
| 50.0 | 50.0 | 53.5 | 55.0 | 56.5 | 58.5 | 60.0 | 61.5 | 63.5 | 65.0 | 66.5 |
| 52.5 | 52.5 | 56.0 | 57.5 | 59.5 | 61.0 | 63.0 | 64.5 | 66.5 | 68.0 | 70.0 |
| 55.0 | 55.0 | 58.5 | 60.5 | 62.5 | 64.0 | 66.0 | 68.0 | 69.5 | 71.5 | 73.5 |
| 57.5 | 57.5 | 61.5 | 63.0 | 65.0 | 67.0 | 69.0 | 71.0 | 73.0 | 74.5 | 76.5 |
| 60.0 | 60.0 | 64.0 | 66.0 | 68.0 | 70.0 | 72.0 | 74.0 | 76.0 | 78.0 | 80.0 |
| 62.5 | 62.5 | 66.5 | 68.5 | 71.0 | 73.0 | 75.0 | 77.0 | 79.0 | 81.0 | 83.5 |
| 65.0 | 65.0 | 69.5 | 71.5 | 73.5 | 76.0 | 78.0 | 80.0 | 82.5 | 84.5 | 86.5 |
| 67.5 | 67.5 | 72.0 | 74.0 | 76.5 | 78.5 | 81.0 | 83.0 | 85.5 | 87.5 | 90.0 |
| 70.0 | 70.0 | 74.5 | 77.0 | 79.5 | 81.5 | 84.0 | 86.5 | 88.5 | 91.0 | 93.5 |
| 72.5 | 72.5 | 77.5 | 79.5 | 82.0 | 84.5 | 87.0 | 89.5 | 92.0 | 94.0 | 96.5 |
| 75.0 | 75.0 | 80.0 | 82.5 | 85.0 | 87.5 | 90.0 | 92.5 | 95.0 | 97.5 | 100.0 |
| 77.5 | 77.5 | 82.5 | 85.0 | 88.0 | 90.5 | 93.0 | 95.5 | 98.0 | 100.5 | 103.5 |
| 80.0 | 80.0 | 85.5 | 88.0 | 90.5 | 93.5 | 96.0 | 98.5 | 101.5 | 104.0 | 106.5 |
| 82.5 | 82.5 | 88.0 | 90.5 | 93.5 | 96.0 | 99.0 | 101.5 | 104.5 | 107.0 | 110.0 |
| 85.0 | 85.0 | 90.5 | 93.5 | 96.5 | 99.0 | 102.0 | 105.0 | 107.5 | 110.5 | 113.5 |
| 87.5 | 87.5 | 93.5 | 96.0 | 99.0 | 102.0 | 105.0 | 108.0 | 111.0 | 113.5 | 116.5 |
| 90.0 | 90.0 | 96.0 | 99.0 | 102.0 | 105.0 | 108.0 | 111.0 | 114.0 | 117.0 | 120.0 |
| 92.5 | 92.5 | 98.5 | 101.5 | 105.0 | 108.0 | 111.0 | 114.0 | 117.0 | 120.0 | 123.5 |
| 95.0 | 95.0 | 101.5 | 104.5 | 107.5 | 111.0 | 114.0 | 117.0 | 120.5 | 123.5 | 126.5 |
| 97.5 | 97.5 | 104.0 | 107.0 | 110.5 | 113.5 | 117.0 | 120.0 | 123.5 | 126.5 | 130.0 |
| 100.0 | 100.0 | 106.5 | 110.0 | 113.5 | 116.5 | 120.0 | 123.5 | 126.5 | 130.0 | 133.5 |
式：Epley（1RM＝重量×(1+0.0333×回数)）。1回は入力重量＝1RMとして扱っています。
※数値は推定1RM（kg）。0.5kg刻みで四捨五入。フォーム・体調で誤差が出ます。
| 重量（kg）\回数 | 1回 | 2回 | 3回 | 4回 | 5回 | 6回 | 7回 | 8回 | 9回 | 10回 |
|---|---|---|---|---|---|---|---|---|---|---|
| 102.5 | 102.5 | 109.5 | 112.5 | 116.0 | 119.5 | 123.0 | 126.5 | 130.0 | 133.0 | 136.5 |
| 105.0 | 105.0 | 112.0 | 115.5 | 119.0 | 122.5 | 126.0 | 129.5 | 133.0 | 136.5 | 140.0 |
| 107.5 | 107.5 | 114.5 | 118.0 | 122.0 | 125.5 | 129.0 | 132.5 | 136.0 | 139.5 | 143.5 |
| 110.0 | 110.0 | 117.5 | 121.0 | 124.5 | 128.5 | 132.0 | 135.5 | 139.5 | 143.0 | 146.5 |
| 112.5 | 112.5 | 120.0 | 123.5 | 127.5 | 131.0 | 135.0 | 138.5 | 142.5 | 146.0 | 150.0 |
| 115.0 | 115.0 | 122.5 | 126.5 | 130.5 | 134.0 | 138.0 | 142.0 | 145.5 | 149.5 | 153.5 |
| 117.5 | 117.5 | 125.5 | 129.0 | 133.0 | 137.0 | 141.0 | 145.0 | 149.0 | 152.5 | 156.5 |
| 120.0 | 120.0 | 128.0 | 132.0 | 136.0 | 140.0 | 144.0 | 148.0 | 152.0 | 156.0 | 160.0 |
| 122.5 | 122.5 | 130.5 | 134.5 | 139.0 | 143.0 | 147.0 | 151.0 | 155.0 | 159.0 | 163.5 |
| 125.0 | 125.0 | 133.5 | 137.5 | 141.5 | 146.0 | 150.0 | 154.0 | 158.5 | 162.5 | 166.5 |
| 127.5 | 127.5 | 136.0 | 140.0 | 144.5 | 148.5 | 153.0 | 157.0 | 161.5 | 165.5 | 170.0 |
| 130.0 | 130.0 | 138.5 | 143.0 | 147.5 | 151.5 | 156.0 | 160.5 | 164.5 | 169.0 | 173.5 |
| 132.5 | 132.5 | 141.5 | 145.5 | 150.0 | 154.5 | 159.0 | 163.5 | 168.0 | 172.0 | 176.5 |
| 135.0 | 135.0 | 144.0 | 148.5 | 153.0 | 157.5 | 162.0 | 166.5 | 171.0 | 175.5 | 180.0 |
| 137.5 | 137.5 | 146.5 | 151.0 | 156.0 | 160.5 | 165.0 | 169.5 | 174.0 | 178.5 | 183.5 |
| 140.0 | 140.0 | 149.5 | 154.0 | 158.5 | 163.5 | 168.0 | 172.5 | 177.5 | 182.0 | 186.5 |
| 142.5 | 142.5 | 152.0 | 156.5 | 161.5 | 166.0 | 171.0 | 175.5 | 180.5 | 185.0 | 190.0 |
| 145.0 | 145.0 | 154.5 | 159.5 | 164.5 | 169.0 | 174.0 | 179.0 | 183.5 | 188.5 | 193.5 |
| 147.5 | 147.5 | 157.5 | 162.0 | 167.0 | 172.0 | 177.0 | 182.0 | 187.0 | 191.5 | 196.5 |
| 150.0 | 150.0 | 160.0 | 165.0 | 170.0 | 175.0 | 180.0 | 185.0 | 190.0 | 195.0 | 200.0 |
| 152.5 | 152.5 | 162.5 | 167.5 | 173.0 | 178.0 | 183.0 | 188.0 | 193.0 | 198.0 | 203.5 |
| 155.0 | 155.0 | 165.5 | 170.5 | 175.5 | 181.0 | 186.0 | 191.0 | 196.5 | 201.5 | 206.5 |
| 157.5 | 157.5 | 168.0 | 173.0 | 178.5 | 183.5 | 189.0 | 194.0 | 199.5 | 204.5 | 210.0 |
| 160.0 | 160.0 | 170.5 | 176.0 | 181.5 | 186.5 | 192.0 | 197.5 | 202.5 | 208.0 | 213.5 |
| 162.5 | 162.5 | 173.5 | 178.5 | 184.0 | 189.5 | 195.0 | 200.5 | 206.0 | 211.0 | 216.5 |
| 165.0 | 165.0 | 176.0 | 181.5 | 187.0 | 192.5 | 198.0 | 203.5 | 209.0 | 214.5 | 220.0 |
| 167.5 | 167.5 | 178.5 | 184.0 | 190.0 | 195.5 | 201.0 | 206.5 | 212.0 | 217.5 | 223.5 |
| 170.0 | 170.0 | 181.5 | 187.0 | 192.5 | 198.5 | 204.0 | 209.5 | 215.5 | 221.0 | 226.5 |
| 172.5 | 172.5 | 184.0 | 189.5 | 195.5 | 201.0 | 207.0 | 212.5 | 218.5 | 224.0 | 230.0 |
| 175.0 | 175.0 | 186.5 | 192.5 | 198.5 | 204.0 | 210.0 | 216.0 | 221.5 | 227.5 | 233.5 |
| 177.5 | 177.5 | 189.5 | 195.0 | 201.0 | 207.0 | 213.0 | 219.0 | 225.0 | 230.5 | 236.5 |
| 180.0 | 180.0 | 192.0 | 198.0 | 204.0 | 210.0 | 216.0 | 222.0 | 228.0 | 234.0 | 240.0 |
| 182.5 | 182.5 | 194.5 | 200.5 | 207.0 | 213.0 | 219.0 | 225.0 | 231.0 | 237.0 | 243.5 |
| 185.0 | 185.0 | 197.5 | 203.5 | 209.5 | 216.0 | 222.0 | 228.0 | 234.5 | 240.5 | 246.5 |
| 187.5 | 187.5 | 200.0 | 206.0 | 212.5 | 218.5 | 225.0 | 231.0 | 237.5 | 243.5 | 250.0 |
| 190.0 | 190.0 | 202.5 | 209.0 | 215.5 | 221.5 | 228.0 | 234.5 | 240.5 | 247.0 | 253.5 |
| 192.5 | 192.5 | 205.5 | 211.5 | 218.0 | 224.5 | 231.0 | 237.5 | 244.0 | 250.0 | 256.5 |
| 195.0 | 195.0 | 208.0 | 214.5 | 221.0 | 227.5 | 234.0 | 240.5 | 247.0 | 253.5 | 260.0 |
| 197.5 | 197.5 | 210.5 | 217.0 | 224.0 | 230.5 | 237.0 | 243.5 | 250.0 | 256.5 | 263.5 |
| 200.0 | 200.0 | 213.5 | 220.0 | 226.5 | 233.5 | 240.0 | 246.5 | 253.5 | 260.0 | 266.5 |
式：Epley（1RM＝重量×(1+0.0333×回数)）。1回は入力重量＝1RMとして扱っています。
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