One RM max for exercises
Week 1
Week 2
Week 3
Deload
Day 1
Day 2
Day 3
Squat
| Set | Intensity | Weight | Reps | |
|---|---|---|---|---|
| 1 | 65% | 0 | 5 | |
| 2 | 75% | 0 | 5 | |
| 3 | 85% | 0 | 5 | |
| 4 | 65% | 0 | 5 | |
| 5 | 65% | 0 | 5 | |
| 6 | 65% | 0 | 5 | |
| 7 | 65% | 0 | 5 | |
| 8 | 65% | 0 | 5 |
Bench press
| Set | Intensity | Weight | Reps | |
|---|---|---|---|---|
| 1 | 65% | 0 | 5 | |
| 2 | 75% | 0 | 5 | |
| 3 | 85% | 0 | 5 | |
| 4 | 65% | 0 | 5 | |
| 5 | 65% | 0 | 5 | |
| 6 | 65% | 0 | 5 | |
| 7 | 65% | 0 | 5 | |
| 8 | 65% | 0 | 5 |
Lat pulldown
| Set | Intensity | Weight | Reps | |
|---|---|---|---|---|
| 1 | 50% | 0 | 10 | |
| 2 | 50% | 0 | 10 | |
| 3 | 50% | 0 | 10 | |
| 4 | 50% | 0 | 10 | |
| 5 | 50% | 0 | 10 | |
| 6 | 50% | 0 | 10 | |
| 7 | 50% | 0 | 10 |