Calculators / Barbell Curl 1RM / Load chart
Barbell Curl load chart (% of 1RM)
Every 5% step from 60% to 95% of a barbell curl one-rep max, for maxes from 20 to 60 kg (total on the bar, bar included). Loads are rounded to the 2.5 kg step the progression engine uses, with the plates per side from a 20 kg bar and the full 20/15/10/5/2.5/1.25 kg plate set. For a max that is not in the table, the live Barbell Curl 1RM calculator recomputes the whole row.
20 kg max
| % of 1RM | Load (kg) | Plates per side | ≈ reps at this % |
|---|---|---|---|
| 60% | 12.5 | not loadable | ≈ 20 |
| 65% | 12.5 | not loadable | ≈ 16 |
| 70% | 15 | not loadable | ≈ 12 |
| 75% | 15 | not loadable | ≈ 10 |
| 80% | 15 | not loadable | ≈ 8 |
| 85% | 17.5 | not loadable | ≈ 6 |
| 90% | 17.5 | not loadable | ≈ 5 |
| 95% | 20 | (empty bar) per side | ≈ 3 |
30 kg max
| % of 1RM | Load (kg) | Plates per side | ≈ reps at this % |
|---|---|---|---|
| 60% | 17.5 | not loadable | ≈ 20 |
| 65% | 20 | (empty bar) per side | ≈ 16 |
| 70% | 20 | (empty bar) per side | ≈ 12 |
| 75% | 22.5 | (1×1.25) per side | ≈ 10 |
| 80% | 25 | (1×2.5) per side | ≈ 8 |
| 85% | 25 | (1×2.5) per side | ≈ 6 |
| 90% | 27.5 | (1×2.5 + 1×1.25) per side | ≈ 5 |
| 95% | 27.5 | (1×2.5 + 1×1.25) per side | ≈ 3 |
40 kg max
| % of 1RM | Load (kg) | Plates per side | ≈ reps at this % |
|---|---|---|---|
| 60% | 25 | (1×2.5) per side | ≈ 20 |
| 65% | 25 | (1×2.5) per side | ≈ 16 |
| 70% | 27.5 | (1×2.5 + 1×1.25) per side | ≈ 12 |
| 75% | 30 | (1×5) per side | ≈ 10 |
| 80% | 32.5 | (1×5 + 1×1.25) per side | ≈ 8 |
| 85% | 35 | (1×5 + 1×2.5) per side | ≈ 6 |
| 90% | 35 | (1×5 + 1×2.5) per side | ≈ 5 |
| 95% | 37.5 | (1×5 + 1×2.5 + 1×1.25) per side | ≈ 3 |
50 kg max
| % of 1RM | Load (kg) | Plates per side | ≈ reps at this % |
|---|---|---|---|
| 60% | 30 | (1×5) per side | ≈ 20 |
| 65% | 32.5 | (1×5 + 1×1.25) per side | ≈ 16 |
| 70% | 35 | (1×5 + 1×2.5) per side | ≈ 12 |
| 75% | 37.5 | (1×5 + 1×2.5 + 1×1.25) per side | ≈ 10 |
| 80% | 40 | (1×10) per side | ≈ 8 |
| 85% | 42.5 | (1×10 + 1×1.25) per side | ≈ 6 |
| 90% | 45 | (1×10 + 1×2.5) per side | ≈ 5 |
| 95% | 47.5 | (1×10 + 1×2.5 + 1×1.25) per side | ≈ 3 |
60 kg max
| % of 1RM | Load (kg) | Plates per side | ≈ reps at this % |
|---|---|---|---|
| 60% | 35 | (1×5 + 1×2.5) per side | ≈ 20 |
| 65% | 40 | (1×10) per side | ≈ 16 |
| 70% | 42.5 | (1×10 + 1×1.25) per side | ≈ 12 |
| 75% | 45 | (1×10 + 1×2.5) per side | ≈ 10 |
| 80% | 47.5 | (1×10 + 1×2.5 + 1×1.25) per side | ≈ 8 |
| 85% | 50 | (1×15) per side | ≈ 6 |
| 90% | 55 | (1×15 + 1×2.5) per side | ≈ 5 |
| 95% | 57.5 | (1×15 + 1×2.5 + 1×1.25) per side | ≈ 3 |
Formula: load = 1RM × % rounded to 2.5 kg · reps at % = 37 − 36 × % when % ≥ 69.4% (Brzycki inverse), else 30 × (1 ÷ % − 1) (Epley inverse), rounded, shown as 20+ beyond 20 · plates per side = (load − 20) ÷ 2, greedy from the largest plate; "not loadable" when the plate set cannot build the rounded load exactly · percentages listed: 60, 65, 70, 75, 80, 85, 90, 95 · catalog: Zyra Workouts exercise data (barbell, total on the bar, bar included).
Reading the chart
Each section is one assumed one-rep max — the middle one (40 kg) is the calculator's starting number for barbell curl. Pick the section nearest your estimated max, read down to the percentage a program names, and the load column is that weight on the 2.5 kg grid, with the plates to put on each side. The reps column is the other direction of the same formulas: how many reps the Brzycki / Epley pair expects a set at that fraction to allow. It describes the arithmetic, not how many reps to do — RIR and the program set that.
See also: Barbell Curl — muscles, targets, alternatives · Barbell Curl 1RM calculator · plate calculator
Guides for Barbell Curl
Stop re-deriving this table
Zyra Workouts estimates the max from each logged set, snaps the next load to your plate inventory and shows the plates to put on the bar. It is in development and not yet on the App Store.
Zyra is a training and nutrition tracking tool. Nothing on this page is medical advice, a diagnosis, or an individual prescription. The numbers are estimates from published formulas and the apps' own rules — consult a qualified professional for decisions about your health, and a coach for your training.