Strength tool
Back-Off Set Calculator
Enter your top set and how hard it felt to get the right weight for today's back-off work.
Athlete mode
Exercise
Top set
Units
Smallest plate (lb)
Back-off set
Enter your top set to see your back-off weight.
What are back-off sets?
Back-off sets are lighter sets done after your heaviest set of the day. The top set tests where you are, and the back-off sets add quality volume at a weight you can move with good form. Basing them on the top set means they move with how you feel that day instead of a fixed number. For a full chart of working weights, use the RPE calculator and RIR chart.
Want back-off sets programmed for you? Tier Forge builds them into every block.