Where does Prilepin's chart come from?
Alexander Prilepin, a Soviet national weightlifting coach, compiled the training logs of thousands of elite lifters. From them he derived, for each intensity zone, the reps per set and total reps per session that produced the best progress.
The chart is still a powerlifting staple because it answers a simple question: at 80 % of my max, how many quality reps should I do today? Between 80 and 90 %, the answer is about 15, in sets of 2 to 4.
Using it without taking it literally
The data comes from weightlifting, where lifts are fast and technical. Heavy squats and deadlifts are more fatiguing, so many coaches aim for the low end of the range on those and the high end on bench press.
Treat the chart as a guardrail, not a program: it rules out 30 reps at 90 % or sessions at 70 % too light to drive progress. To track load across weeks, look at the acute:chronic workload ratio (ACWR) too.
Frequently asked questions
Do warm-up sets count in Prilepin's chart?
No. Only reps inside the intensity zone count. Ramp-up sets under 55 % are left out.
What if my session mixes intensities?
Work out each block separately, e.g. 3 × 3 at 85 % then 3 × 5 at 72 %. Each block is compared with its own zone.
Does the chart apply to accessory work?
It is meant for competition lifts and close variations. For accessories, think in sets taken close to failure (RPE 7 to 9) instead.
How do I calculate training volume?
Volume is counted as total reps at a given intensity, or as tonnage (sets × reps × weight). Prilepin's chart tells you how many reps to do based on the percentage of your 1RM.
How many sets and reps for strength?
Between 80 and 90 % of max, about 15 total reps in sets of 2 to 4, e.g. 5 × 3. Above 90 %, 4 to 10 total reps are enough.
What is tonnage in lifting?
Total weight lifted: sets × reps × weight. 5 × 5 at 100 kg is 2,500 kg. A simple way to compare workload from week to week.