1RM CALCULATOR

BIG LIFTS WEIGHT REPS 1RM TRAINING MAX WORKING MAX 40.00%
D1 Military Press 115 5 134 121 131 55
D2 Deadlif 315 5 367 330 315 130
D3 Barbell Bench Press 205 2 219 197 210 85
D4 Back Squat (Wide Stance) 305 2 325 293 236 95
CARRY-OVER LIFTS WEIGHT REPS 1RM TRAINING MAX WORKING MAX 40.00%
D1 Close-Grip Bench Press 165 5 192 173 173 70
D2 Front Squats 205 5 239 215 236 95
D3 Barbell Incline Press 175 4 198 178 141 60
D4 SLDL 225 5 262 236 189 80

REP RANGES 1. CALCULATE YOUR 1RM (DO NOT DIRECTLY EDIT THE “1RM” OR “TRAINING
ACCESSORY LIFTS WORKING DELOAD 2. TYPE YOUR “TRAINING MAX” IN THE “WORKING MAX” COLUMN
D1 Dumbbell Shoulder Press 10-20 10 2. PRINT YOUR WORKOUT SHEETS
D1 Dips 10-20 10 3. AFTER WEEK 4, ADD WEIGHT TO YOUR “WORKING MAX”:
D2 Pull-ups 10-20 10 - ADD 5LBS FOR UPPER BODY EXERCISES
D2 Dumbbell Rows 10-20 10 - ADD 10LBS FOR LOWER BODY EXERCISES
D3 Dumbbell Bench Press 10-20 10 4. ONCE YOU STALL (CAN'T PERFORM PRESCRIBED SETS), RECALCULATE 1RM
D3 Push-ups 10-20 10
D4 Leg Press 10-20 10 * YOU CAN MODIFY THE LIFTS AND IT WILL BE REFLECTED ON THE OTHER SH
D4 Leg Curls 10-20 10 * REMEMBER TO ADJUST COLUMN WIDTH OF OTHER SHEETS WHEN CHANG
 ROUNDING UP FOR 2.5LBS INCREMENTS
50.00% 60.00% 65.00% 70.00% 75.00% 80.00% 85.00% 90.00% 95.00%
70 80 90 95 100 105 115 120 125
160 190 205 225 240 255 270 285 300
105 130 140 150 160 170 180 190 200
120 145 155 170 180 190 205 215 225
50.00% 60.00% 65.00% 70.00% 75.00% 80.00% 85.00% 90.00% 95.00%
90 105 115 125 130 140 150 160 165
120 145 155 170 180 190 205 215 225
75 85 95 100 110 115 120 130 135
95 115 125 135 145 155 165 175 180

CTLY EDIT THE “1RM” OR “TRAINING MAX” COLUMNS)

“WORKING MAX” COLUMN

R “WORKING MAX”:
SES
CISES
RESCRIBED SETS), RECALCULATE 1RM USING LATEST PERSONAL RECORD AND START OVER.

WILL BE REFLECTED ON THE OTHER SHEETS (FOR EXAMPLE: “BACK SQUAT” FOR “FRONT SQUAT”)
TH OF OTHER SHEETS WHEN CHANGING LIFT NAMES
Week 1
Day 1
Military Press 5 90 5 100 5+ 115 Max Reps: _____
Close-Grip Bench Press 10 90 10 105 10 125
Dumbbell Shoulder Press 10-20 10-20 10-20 10-20 10-20
Dips 10-20 10-20 10-20 10-20 10-20
Day 2
Deadlif 5 205 5 240 5+ 270 Max Reps: _____
Front Squats 10 120 10 145 10 170
Pull-ups 10-20 10-20 10-20 10-20 10-20
Dumbbell Rows 10-20 10-20 10-20 10-20 10-20
Day 3
Barbell Bench Press 5 140 5 160 5+ 180 Max Reps: _____
Barbell Incline Press 10 75 10 85 10 100
Dumbbell Bench Press 10-20 10-20 10-20 10-20 10-20
Push-ups 10-20 10-20 10-20 10-20 10-20
Day 4
Back Squat (Wide Stance) 5 155 5 180 5+ 205 Max Reps: _____
SLDL 10 95 10 115 10 135
Leg Press 10-20 10-20 10-20 10-20 10-20
Leg Curls 10-20 10-20 10-20 10-20 10-20
Week 2
Day 1
Military Press 3 95 3 105 3+ 120 Max Reps: _____
Close-Grip Bench Press 8 105 8 125 6 140
Dumbbell Shoulder Press 10-20 10-20 10-20 10-20 10-20
Dips 10-20 10-20 10-20 10-20 10-20
Day 2
Deadlif 3 225 3 255 3+ 285 Max Reps: _____
Front Squats 8 145 8 170 6 190
Pull-ups 10-20 10-20 10-20 10-20 10-20
Dumbbell Rows 10-20 10-20 10-20 10-20 10-20
Day 3
Barbell Bench Press 3 150 3 170 3+ 190 Max Reps: _____
Barbell Incline Press 8 85 8 100 6 115
Dumbbell Bench Press 10-20 10-20 10-20 10-20 10-20
Push-ups 10-20 10-20 10-20 10-20 10-20
Day 4
Back Squat (Wide Stance) 3 170 3 190 3+ 215 Max Reps: _____
SLDL 8 115 8 135 6 155
Leg Press 10-20 10-20 10-20 10-20 10-20
Leg Curls 10-20 10-20 10-20 10-20 10-20
Week 3
Day 1
Military Press 5 100 3 115 1+ 125 Max Reps: _____
Close-Grip Bench Press 5 105 5 130 5+ 150 Max Reps: _____
Dumbbell Shoulder Press 10-20 10-20 10-20 10-20 10-20
Dips 10-20 10-20 10-20 10-20 10-20
Day 2
Deadlif 5 240 3 270 1+ 300 Max Reps: _____
Front Squats 5 145 5 180 5+ 205 Max Reps: _____
Pull-ups 10-20 10-20 10-20 10-20 10-20
Dumbbell Rows 10-20 10-20 10-20 10-20 10-20
Day 3
Barbell Bench Press 5 160 3 180 1+ 200 Max Reps: _____
Barbell Incline Press 5 85 5 110 5+ 120 Max Reps: _____
Dumbbell Bench Press 10-20 10-20 10-20 10-20 10-20
Push-ups 10-20 10-20 10-20 10-20 10-20
Day 4
Back Squat (Wide Stance) 5 180 3 205 1+ 225 Max Reps: _____
SLDL 5 115 5 145 5+ 165 Max Reps: _____
Leg Press 10-20 10-20 10-20 10-20 10-20
Leg Curls 10-20 10-20 10-20 10-20 10-20
Week 4 (DELOAD)
Day 1
Military Press 5 55 5 70 5 80
Close-Grip Bench Press 5 70 5 90 5 105
Dumbbell Shoulder Press 10 10 10 10 10
Dips 10 10 10 10 10
Day 2
Deadlif 5 130 5 160 5 190
Front Squats 5 95 5 120 5 145
Pull-ups 10 10 10 10 10
Dumbbell Rows 10 10 10 10 10
Day 3
Barbell Bench Press 5 85 5 105 5 130
Barbell Incline Press 5 60 5 75 5 85
Dumbbell Bench Press 10 10 10 10 10
Push-ups 10 10 10 10 10
Day 4
Back Squat (Wide Stance) 5 95 5 120 5 145
SLDL 5 80 5 95 5 115
Leg Press 10 10 10 10 10
Leg Curls 10 10 10 10 10
 CYCLE 1
WEEK 1 WEEK 2 WEEK 3 WEEK 4
BIG LIFTS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT
Military Press
Deadlif
Barbell Bench Press
Back Squat (Wide Stance)

CYCLE 1 CYCLE 2
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2
CARRY-OVER LIFTS WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT WEIGHT WEIGHT
Close-Grip Bench Press
Front Squats
Barbell Incline Press
SLDL
 CYCLE 2 CYC
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1
WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS

CYCLE 2 CYCLE 3 CYC

WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1
WEIGHT MAX REPS WEIGHT WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT WEIGHT
 CYCLE 3 CYCLE 4
WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2
WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS

CYCLE 4 CYCLE 5
WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4
WEIGHT WEIGHT MAX REPS WEIGHT WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT
CYCLE 4 CYCLE 5
WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4
WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT

CYCLE 6 CYCLE 7
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4
WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT
 CYCLE 6 CYCLE 7
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2
WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT

CYCLE 8 CYCLE 9
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4
WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT
 CYCLE 7 CYCLE 8
WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3
MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS

CYCLE 10 CYCLE 11
WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4
WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT
 CYCLE 9 CYCLE
WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1
WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS

CYCLE 12
WEEK 1 WEEK 2 WEEK 3 WEEK 4
WEIGHT WEIGHT WEIGHT MAX REPS WEIGHT
 CYCLE 10 CYCLE 11
WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3
WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT
 CYCLE 12
WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4
MAX REPS WEIGHT WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT MAX REPS WEIGHT
 CYCLE 1 CYCLE 2 CYCL
ACCESSORY LIFTS W1 W2 W3 W4 W1 W2 W3 W4 W1
Dumbbell Shoulder Press
Dips
Pull-ups
Dumbbell Rows
Dumbbell Bench Press
Push-ups
Leg Press
Leg Curls
 CYCLE 3 CYCLE 4 CYCLE 5 CYCL
W2 W3 W4 W1 W2 W3 W4 W1 W2 W3 W4 W1
 CYCLE 6 CYCLE 7 CYCLE 8 CYCL
W2 W3 W4 W1 W2 W3 W4 W1 W2 W3 W4 W1
 CYCLE 9 CYCLE 10 CYCLE 11 CYCLE
W2 W3 W4 W1 W2 W3 W4 W1 W2 W3 W4 W1
 CYCLE 12
W2 W3 W4