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 |