1RM Test

by Carlos V.

Program Description

Find 1RM for main lifts

Program Overview

Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Jan 21, 2025 04:19
Last Edited
Jan 21, 2025 04:30

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WEEK 1

Day 1

1

Squat (Barbell)

1

1

1

1

1

1

5 reps

3 reps

2 reps

1 reps

1 reps

1 reps

RPE 6

RPE 6.5

RPE 7

RPE 8

RPE 9

RPE 10

2

Bench Press (Barbell)

1

1

1

1

1

1

5 reps

3 reps

2 reps

1 reps

1 reps

1 reps

RPE 6

RPE 7

RPE 7

RPE 8

RPE 9

RPE 10

3

Deadlift (Barbell)

1

1

1

1

1

1

5 reps

3 reps

2 reps

1 reps

1 reps

1 reps

RPE 6

RPE 7

RPE 7.5

RPE 8

RPE 9

RPE 10

4

Military Press (Barbell)

1

1

1

1

1

1

5 reps

3 reps

2 reps

1 reps

1 reps

1 reps

RPE 6

RPE 7

RPE 7.5

RPE 8

RPE 9

RPE 10

5

Bicep Curl (Barbell)

1

1

1

1

1

5 reps

3 reps

2 reps

1 reps

1 reps

RPE 6

RPE 7.5

RPE 8

RPE 9

RPE 10

Day 1

1

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

3 Reps

2 Reps

1 Reps

1 Reps

1 Reps

@6

@6.5

@7

@8

@9

@10

2

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

3 Reps

2 Reps

1 Reps

1 Reps

1 Reps

@6

@7

@7

@8

@9

@10

3

Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

3 Reps

2 Reps

1 Reps

1 Reps

1 Reps

@6

@7

@7.5

@8

@9

@10

4

Military Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

3 Reps

2 Reps

1 Reps

1 Reps

1 Reps

@6

@7

@7.5

@8

@9

@10

5

Bicep Curl (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

3 Reps

2 Reps

1 Reps

1 Reps

@6

@7.5

@8

@9

@10