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
Jun 18, 2025 12:43

Summary

Unleash your strength with the 1RM Test program, designed to help you discover your one-rep max across key lifts in just one week. This focused, single-day workout features barbell exercises like squats, bench presses, and deadlifts, pushing your limits with increasing intensity. Each session targets major muscle groups, ensuring a comprehensive strength assessment. Perfect for lifters looking to set new personal records and elevate their training game!

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4.8 Stars with 10, 000+ Ratings

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

Squat (Barbell)

5 reps

3 reps

2 reps

1 reps

RPE 6

RPE 6.5

RPE 7

RPE 8

RPE 9

RPE 10

Bench Press (Barbell)

5 reps

3 reps

2 reps

1 reps

RPE 6

RPE 7

RPE 8

RPE 9

RPE 10

Deadlift (Barbell)

5 reps

3 reps

2 reps

1 reps

RPE 6

RPE 7

RPE 7.5

RPE 8

RPE 9

RPE 10

Military Press (Barbell)

5 reps

3 reps

2 reps

1 reps

RPE 6

RPE 7

RPE 7.5

RPE 8

RPE 9

RPE 10

Bicep Curl (Barbell)

5 reps

3 reps

2 reps

1 reps

RPE 6

RPE 7.5

RPE 8

RPE 9

RPE 10

Day 1

Squat (Barbell)

1 Set

5 Reps

3 Reps

2 Reps

1 Reps

@6.5

@10

Bench Press (Barbell)

1 Set

5 Reps

3 Reps

2 Reps

1 Reps

@10

Deadlift (Barbell)

1 Set

5 Reps

3 Reps

2 Reps

1 Reps

@7.5

@10

Military Press (Barbell)

1 Set

5 Reps

3 Reps

2 Reps

1 Reps

@7.5

@10

Bicep Curl (Barbell)

1 Set

5 Reps

3 Reps

2 Reps

1 Reps

@7.5

@10