Strength · Free template · “Performance” look

Free Squat, Bench & Deadlift Tracker — Track Your Big 3 Lifts

Want to know whether your squat, bench press and deadlift are improving? Log sets, reps and weights, track estimated one-rep max and personal records separately, and watch your combined total on one dashboard.

9:41

Estimated total

963 lb e1RM

Actual 945 lb

SquatBenchDeadlift

SquatTop set × 5

−275 lb+

wuwutop

e1RM from top set ≈ 321 lb · Actual PR 315 · e1RM 321

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Independent tracker template. Not affiliated with any challenge or program. Not medical advice.

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lifts: squat, bench press, deadlift

e1RM

estimated from any completed set

945

lb — an example actual total

What Is a Big 3 Strength Tracker?

The Big 3 are the three barbell lifts behind the powerlifting total. A Big 3 tracker ignores everything else and monitors weight lifted, reps, estimated 1RM, personal records, volume and your combined total — so you can review your primary lifts without wading through accessories.

Calculate Your Estimated One-Rep Max

Estimated 1RM = Weight × (1 + Reps ÷ 30)

Epley formula. 185 lb × 5 reps → 185 × (1 + 5/30) ≈ 216 lb. An estimate, not a verified maximum — and less useful from very high-rep sets. Never a weight you're guaranteed to lift.

Example: Tracking Your Big 3 Lifts

Estimated 1RM over eight weeks (illustrative)

DeadliftSquatBench

Illustrative data, not a prediction of typical results.

Monitor Your Personal Records

Heaviest completed lift.The highest weight you've actually lifted.
Estimated one-rep max.Calculated from a completed set.
Repetition record.Most reps at a particular weight.

How to Calculate Your Squat, Bench & Deadlift Total

Actual total · 945 lb

Squat 315 + Bench 225 + Deadlift 405. Completed lifts, consistent standard.

Estimated total · 1,000 lb

e1RM 335 + 240 + 425. Not a competition total. Always labelled.

Estimated 1RM vs. actual 1RM: one monitors trends without max attempts, the other records what you've demonstrated. Never mix them.

Tracking Strength Training Volume

Squat volume load, two sessions

185 × 5 × 3

2,775 lb

185 × 6 × 3

3,330 lb

Volume load is one measure of work. A heavier session with fewer reps may show lower volume while serving a strength goal perfectly well.

Common Strength Tracking Mistakes

Treating e1RM as a record.An estimate is not a completed lift.
Mixing variations.High-bar, low-bar, front squat — separate charts.
Logging planned weights.Record what you did.
Ignoring recovery.One hard day doesn't erase progress.
Watching only the total.Each lift tells its own story.

FAQ

What are the Big 3 lifts?+

The squat, bench press and deadlift.

How do I calculate my Big 3 total?+

Add squat, bench and deadlift results. Keep actual and estimated totals separate.

Can this tracker calculate my one-rep max?+

Yes. It estimates 1RM from completed sets using the Epley formula.

Can I track squat and deadlift variations?+

Yes. Create additional variations in your personalized app.

Is the tracker free?+

You can try it without signing up. Saving a personalized version may require a Leanfinit account.

Can I add accessory exercises?+

Yes. Customize with Leanfinit to add exercises, routines and metrics.