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1RM EstimatorRussian SquatPrilepin's ChartDOTS & WilksSmolov Jr.Wendler 5/3/1
Fatigue Mitigation•A.S. Prilepin (1974)

Prilepin’s Volume & Intensity Matrix

The definitive sports-science blueprint for barbell speed, volume, and neurological power. Calculates exact load ranges and optimal repetition totals per session to maximize adaptation without overtraining.

Zones
4 Velocity Zones
Intensity Range
55% to 90%+ 1RM
Rep Bounds
Optimal & Ranges
Application
Power & Speed
Barbell Load Calibration
Current 1-Rep Maximum
kg
Barbell calibration activeStep: ±2.5 kg
Optimal Volume & Repetition Matrix
Zone 01 • Dynamic Effort55% – 65%

Explosive / Speed Strength

Target Load:77.5 – 90 kg
Per Set
3 – 6 reps
Optimal Total
24 reps
Rep Range
18 – 30 reps
Recommended Prescriptions:6 sets × 4 reps • 8 sets × 3 reps
Zone 02 • Base Building70% – 80%

Strength Speed / Hypertrophic Strength

Target Load:97.5 – 112.5 kg
Per Set
3 – 6 reps
Optimal Total
18 reps
Rep Range
12 – 24 reps
Recommended Prescriptions:6 sets × 3 reps • 5 sets × 4 reps • 4 sets × 5 reps
Zone 03 • Heavy Working Wave80% – 90%

Maximal Strength / Peaking

Target Load:112.5 – 125 kg
Per Set
2 – 4 reps
Optimal Total
15 reps
Rep Range
10 – 20 reps
Recommended Prescriptions:5 sets × 3 reps • 4 sets × 4 reps • 6 sets × 2 reps
Zone 04 • Max Effort90%+

Supramaximal / Absolute 1RM Test

Target Load:125 – 140 kg
Per Set
1 – 2 reps
Optimal Total
7 reps
Rep Range
4 – 10 reps
Recommended Prescriptions:3–4 singles (1 rep) • 3 sets × 2 reps

Prilepin’s Matrix Sports Science & FAQs

Who was A. S. Prilepin and how was this chart created?

Alexander Sergeyevich Prilepin was a Soviet sports scientist and weightlifting coach. In 1974, he analyzed thousands of competition lifts and laboratory training logs of Soviet Olympic lifters to discover the exact repetition thresholds where barbell velocity slows and technique deteriorates.

What happens if you exceed the upper total rep threshold?

Exceeding the upper range (e.g., performing more than 20 reps in the 80–90% zone) leads to bar deceleration, compensatory form breakdowns, and systemic central nervous system fatigue without added neurological strength stimulus.

Can Prilepin’s Table be applied to Powerlifting (Squat, Bench, Deadlift)?

Yes. Louie Simmons and Westside Barbell popularized Prilepin’s Table for powerlifting. The 55–65% zone is used for Dynamic Effort (Speed Work), while the 80–90% zone governs heavy submaximal volume.

Why are repetitions per set limited to 1–2 in the 90%+ zone?

Lifts above 90% demand maximal neurological recruitment. By set rep 3, bar velocity drops by over 20%, turning the exercise into a grinding effort that increases injury risk without improving explosive rate of force development (RFD).