Every 5% step from 60% to 95% of a hip thrust one-rep max, for maxes from 60 to 200 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 Hip Thrust 1RM calculator recomputes the whole row.
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 (140 kg) is the calculator's starting number for hip thrust. 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.
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.