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1RM Test Week
All LevelsFree

1RM Test Week

One week to find your true 1 Rep Max on the 4 Big Lifts.

Joe
Joe· Apr 2025
iOS & Android

Overview

Length
1 week
Days / week
2 days
Level
Beginner, Intermediate, Advanced
Goal
Muscle, Strength
Equipment
Garage Gym
Session length
60 min
This test week is used to find your 1RM. Follow the protocol and limit the time per lift to 20 minutes maximum. If you feel like you can do more, too bad. Next time you test yourself you have a better feeling what you’re capable of, so don’t sweat it now. The program tests two big lifts per day, allowing you to fully recover during the week. Each test day should take 60 minutes. Do a 10 min warm-up, 20 min test per lift and some light work or mobility afterwards. Do some very light exercise in between the test days, but focus on recovery. You can also test 1 lift per day, but don’t do any accessory work after the test. Just go home and recover. Keep in mind, testing like this should only be done 1 or twice a year. A spotter can be helpful for safety purposes.

Who it's for

Athletes of all experience levels
Athletes focused on gaining both size and strength
Athletes who can train 2 days per week
Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front
Back
Quadriceps
18%
Glutes
14%
Triceps
12%
Front Delts
12%
Hamstrings
10%
Chest
10%
Middle Delts
10%
Abs
6%
Adductors
4%
Lower Back
4%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Squat (Barbell)18 reps@6
15 reps@7
13 reps@8
11 rep@8.5
11 rep@9
11 rep@9.5
11 rep@10
2Bench Press (Barbell)18 reps@6
15 reps@7
13 reps@8
11 rep@8.5
11 rep@9
11 rep@9.5
11 rep@10
#ExerciseSetsRepsLoad
1Deadlift (Barbell)18 reps@6
15 reps@7
13 reps@8
11 rep@8.5
11 rep@9
11 rep@9.5
11 rep@10
2Overhead Press (Barbell)18 reps@6
15 reps@7
13 reps@8
11 rep@8.5
11 rep@9
11 rep@9.5
11 rep@10

Common questions

Yes, 1RM Test Week is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 1 weeks are fully unlocked.

This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

1RM Test Week is structured around 2 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 1 week. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

1RM Test Week is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

Boostcamp app
1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.
Auto-progressionWeights and targets update automatically based on how you perform.
Coaching notesBuilt-in cues from the creator inside every workout session.
Progress trackingLog every set and see your strength gains over weeks and months.
Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
Free on iOS & Android