Exercise

BW Reference

Your Safe, Effective Zone (kg)

Back squat

~BW × 0.8–1.0

~55–65 kg (cap here)

RDL / hinge

~BW × 0.9–1.2

~60–80 kg (often less, especially unilateral)

Overhead press

~BW × 0.4–0.5

~27–34 kg

Pull-ups

BW to BW + 10%

Bodyweight → +5–7 kg (optional)

Calves

BW × 1.0+ (load not limiting)

Moderate load, slow tempo (no max target)

Phase

Load

Duration

Now

37 kg

6–8 weeks

Next

42 kg

6–8 weeks

Later

47 kg

8+ weeks

Future

52 kg

optional

Ceiling

55–60 kg

may take years